1. Conditioning for kids
  2. Rugby, 14 year olds and older

Rugby conditioning for 14 year olds and older

Rugby conditioning for 14 year olds and older at home means speed & agility, breakdown and evasion through 69 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

For parents and coaches: the physical drills that work at home for 14 year olds and older, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
69 physical-focus rugby drills work at home for 14 year olds and older, 17 of them rugby's own. 16 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (31 of the 69 drills), mat (5), soft ground (4), stopwatch (4), wall (4), rugby ball (3), ball (2), mat or grass (2). 5 drills need nothing but space. 8 are for two, and a parent can be the partner.

rugby's own

Rugby conditioning drills for 14 year olds and older

These drills build the body for rugby itself: speed & agility, breakdown and evasion. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

speed & agility

Speed & Agility

breakdown

Breakdown

evasion

Evasion

safe tackling

Safe Tackling

Every sport

Athletic drills rugby players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 14 year olds and older.

breakdown

Breakdown

catch & pass

Catch & Pass

evasion

Evasion

safe tackling

Safe Tackling

A 40-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 40 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 1Rugby Warm-Up, Ages 14 and UpA 12-minute moving warm-up for rugby players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then rugby moves at practice speed.12 min
  2. 2Change of Pace BreakSlow, slow, go.12 min
  3. 3Neck and Core HoldsNeck long, back flat.8 min
  4. 4Rugby Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for rugby players 14 and up after training: stretches for the legs, hips, shoulders and inner thighs, each held 20 to 30 seconds, never to pain.8 min

Healthy load

How much rugby conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

Organized sport should total no more hours a week than the child's age in years, with two rest days a week. (NATA youth sport specialization recommendations).

The research behind it

Questions and answers

What is rugby conditioning for 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 69 drills below are physical-focus rugby drills that work at home.

What rugby conditioning drills can 14 year olds and older do at home?

A few to start with: Mirror Your Partner, Animal Movement Relay and Ladder Quick Feet. Most used: cones (31 of the 69 drills), mat (5), soft ground (4), stopwatch (4), wall (4), rugby ball (3), ball (2), mat or grass (2). 5 drills need nothing but space. 8 are for two, and a parent can be the partner.