The Idea in One Sentence

In 120 minutes, indoors, we create your physical identity card as a rugby player: what makes you perform (or vulnerable), position by position (forwards vs backs), and how to progress immediately.

Why Test?

Rugby union is a sport of collision and intense back-and-forth. Winning a scrum, linking rucks, tackling hard without injury, still sprinting at the 78th minute… everything relies on a precise mix of strength, power, reactivity, endurance, mobility, and robustness.

Tests measure these qualities in a reliable and time-comparable way, to:

  • target training priorities,
  • reduce injury risk,
  • track progress without fooling yourself.

Forwards vs Backs: What Changes

Forwards (1st, 2nd, 3rd rows)

Heavier, stronger, at the heart of contacts (scrums, rucks, mauls). Priorities: maximal strength, power, solid neck/shoulders, robust adductors, anaerobic endurance (repeating hard efforts).

Backs (9–15)

Faster and more mobile. Priorities: explosiveness (jumps, starts), ground contact reactivity (RSI), aerobic/anaerobic endurance, technical control of landings/accelerations.

Injuries: What We Want to Prevent

The most common involve lower limbs (hamstrings, knee, ankle), shoulder, and concussions. Modifiable factors:

  • Lack of strength or imbalances (e.g., weak adductors, hamstrings too weak vs quadriceps).
  • Asymmetries left/right > ~10–15% (alert).
  • Low reactivity/control in jump landing (knee "collapsing in").
  • Neck insufficiently strengthened (vulnerable to impacts).

Solutions that work: regular neuromuscular warm-up (like Activate), eccentric hamstring strengthening (Nordic), adductors (Copenhagen), tackling technique, neck/shoulders, and well-structured physical conditioning.

The Qualities That Make the Difference

  • Maximal strength: push/pull very hard (scrum, ruck, tackle).
  • RFD (rate of force development): quickly build force (starts, impacts).
  • Power: strength × speed (jumps, accelerations).
  • RSI (reactivity): bounce back quickly from ground (drop jump).
  • Specific endurance: last 80′ and repeat accelerations/contacts.
  • Mobility & control: efficient positions, stable contacts, back/shoulders/ankles working together.
  • Tendon/muscle robustness: withstand and repeat without breaking (hamstrings, adductors, Achilles tendon, neck).

How the 2 h Session Works (Indoor)

Objective: do everything indoors, without speed/COD tests on field.

1. Safety Check & Warm-up (15′)

Light cardio, mobility, pre-activations, 2–3 technical trials. Video/IMTP consents.

2. Basic Morphology (5′)

Weight, height, segments (useful for interpreting "per kg" results).

3. Mobility & Control (10′)

Filmed overhead squat (front/profile), ankle dorsiflexion, shoulder mobility (reach).

4. Core & Neck (5′)

Plank + chin-tuck hold.

5. Hip Strength — Adductors/Abductors (8′)

ForceFrame/Dynamo in standardized positions (modified Copenhagen).

6. Shoulder — IR/ER Rotators at 90° Abduction (5′)

Rotator cuff stability for tackling/clearing.

7. Explosiveness — Jumps on Force Plates (≈21′)

  • • Bilateral CMJ (hands on hips, clear protocol),
  • • Squat Jump (no countermovement, "pure concentric"),
  • • Unilateral CMJ L/R (asymmetries),
  • • Drop Jump 30 cm (RSI) + video,
  • • Rebound 10/5 (repeating contacts).

8. Total Strength — IMTP (6′)

Isometric mid-thigh pull: max force & RFD without 1RM risk.

9. Load–Velocity Profiles (18′)

  • • Squat (estimated 1RM via velocity with Output),
  • • Bench press (estimated 1RM).
  • → Prescriptions by velocity zones (VBT).

10. Eccentric Hamstrings — Nordic (6′)

Peak force (sprint/tackle robustness).

11. Grip Strength (3′)

Simple indicator of strength/fatigue (grip).

12. Indoor Cardio (≈18′)

  • • Treadmill VAMEval (MAS + max HR),
  • • BikeErg RAST (6×6″ all-out / 24″ recovery) for repeated effort tolerance.

13. Recovery & Debrief (3′)

HR 3′ + overall RPE.

Total: ~115′, margins included. Order designed to limit fatigue and maximize reliability.

How to Read Your Results

Important: we compare what's comparable. A hands-on-hips CMJ on force plates ≠ arms-free jump on contact mat. So we note the exact protocol.

Bilateral CMJ (hands on hips)

Elite backs often ~45–50 cm; Elite forwards ~40–45 cm. U16–U18: ~30–40 cm.
Unilateral asymmetry: aim <10% (alert >15%).

RSI (Drop 30 cm)

>2.0 = very good, ~1.5 = good, <1.0 = needs work.

IMTP (relative force)

Elite target ~35–40 N/kg (e.g., 3000 N at 85 kg).

Estimated 1RM

Squat: minimum ~1.5× body weight (forwards), ~2.0× = excellent.
Bench: ~1.0× BW decent; 1.3× and + = very good (forwards).

Nordic (eccentric hamstrings)

Target ≥4–5 N/kg (more = better), L/R symmetry close.

Adductors/Abductors

ADD/ABD ratio ≈1.15 (adductors slightly stronger).

Shoulder

ER/IR ratio close to 1.0; large ER deficit = red flag for rotator cuff.

Grip

Often >60 kg for large builds; ~50 kg average.

Cardio

MAS: elite backs ~20 km/h, elite forwards ~18 km/h (adult amateurs: ~16–18 vs ~14–16).
HR recovery 1′: drop >30 bpm = good sign.

MDC (truly detectable progress)

Jumps: gaining ≥5–10% (e.g., 40 → 44 cm) = real progress.
IMTP: >5% increase = real progress.

What's Next? (translating into action plan)

  • Max strength too low → 8–12 weeks focused on heavy squat/hinge/bench, 2×/week, progressive (RPE 8–9).
  • Not explosive enough / low RFD → plyo + technical weightlifting, velocity zones (Output) + contrast training (heavy + jumps).
  • Fragile hamstrings/adductors → Nordic 1–2×/week; Copenhagen; eccentric strengthening (RDL, hip-hinge).
  • Neck/shoulders → frequent light isometrics (flexion/extension/lateral) + rotator cuff (ER, Cuban press).
  • Mobility/control → ankle/hips/shoulder in warm-up routine, video feedback.
  • Specific endurance → 2 sessions/week: (1) short HIIT (15″/15″, 30/30 at %MAS), (2) continuous at 70% MAS; + "rugby" circuits (contacts, shield, rower/bike).

Re-tests

  • "Fast" variables (CMJ, RSI, mobility): every 4 weeks.
  • Max strength (IMTP, estimated 1RM): every 6–8 weeks.
  • Cardio: 6–8 weeks.

Quality & Reliability: Our Guarantees

  • Standardized instructions (and always noted in the report).
  • Familiarization before technical tests.
  • 2–3 trials and we keep the best when relevant (jumps, strength).
  • Sufficient rest between trials.
  • Calibrated equipment, doubled measurements when useful (plates + sensor).
  • 2-angle video for technique (landings, knee/hip/trunk alignment).

Mini-glossary (anti-jargon)

  • CMJ: vertical jump with "countermovement" (quick descent then jump).
  • SJ: vertical jump without countermovement (pause at bottom, then push).
  • RSI: jump height / ground contact time ratio (reactivity).
  • IMTP: isometric mid-thigh pull (pull hard, bar doesn't move).
  • RFD: speed at which we build force.
  • MAS: maximal aerobic speed (end of progressive treadmill test).
  • MDC: "true" improvement beyond measurement error.

Quick FAQ

Does it hurt?

No. Max efforts yes, but controlled. IMTP is static and safe.

Why film?

To see what the numbers don't show (landing, alignment).

Can I compare my results with a friend from another club?

Yes if identical protocol (same instructions, same equipment).

What should I do before coming?

Sleep well, hydrate well, no "hard" session the day before, your usual shoes.

What if I have pain?

We adapt. Safety comes before the score.

The key message: In rugby, being ready means: strong, explosive, reactive, enduring, mobile, and balanced. This indoor battery (2 h) gives you a clear picture of your profile, position by position, and a clear action plan to progress without wasting time — and play more, better, longer.