1. Conditioning for kids
  2. Rugby, 7 to 10 year olds

Rugby conditioning for 7 to 10 year olds

Rugby conditioning for 7 to 10 year olds at home means breakdown, speed & agility and evasion through 36 drills picked for the age. At 7 to 10, rugby conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 year olds, 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
36 physical-focus rugby drills work at home for 7 to 10 year olds, 6 of them rugby's own. 7 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 7 to 10, rugby conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
Load rules
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
What you need
Most used: cones (4 of the 36 drills), music (2), agility ladder or chalk lines (1), ball (1), balloon (1), boxes or cones as targets (1), bucket or target (1), chalk or tape (1). 7 drills need nothing but space. 2 are for two, and a parent can be the partner.

rugby's own

Rugby conditioning drills for 7 to 10 year olds

These drills build the body for rugby itself: breakdown, speed & agility and evasion. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.

breakdown

Breakdown

speed & agility

Speed & Agility

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 7 to 10 year olds.

breakdown

Breakdown

catch & pass

Catch & Pass

evasion

Evasion

safe tackling

Safe Tackling

A 21-minute session

A conditioning session for 7 to 10 year olds

A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

  1. 1Rugby Warm-Up, Ages 7 to 10An 8-minute moving warm-up for rugby players aged 7 to 10: easy running, moving stretches, balance and soft landings, then rugby moves. Before practice, never still stretches first.8 min
  2. 2Neck and Core HoldsNeck long, back flat.8 min
  3. 3Rugby Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for rugby players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and shoulders, each held for a slow count of 10.5 min

Healthy load

How much rugby conditioning is healthy for 7 to 10 year olds

At 7 to 10, rugby conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.

A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

No weights, bands or machines: body weight, a ball and open space.

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 7 to 10 year olds?

At 7 to 10, rugby conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 36 drills below are physical-focus rugby drills that work at home.

What rugby conditioning drills can 7 to 10 year olds do at home?

A few to start with: Down and Up Game, Safe Falling and Rolling and Animal Movement Relay. Most used: cones (4 of the 36 drills), music (2), agility ladder or chalk lines (1), ball (1), balloon (1), boxes or cones as targets (1), bucket or target (1), chalk or tape (1). 7 drills need nothing but space. 2 are for two, and a parent can be the partner.