Complete exercise guide with video demonstrations | 8 high-intensity movements for elite conditioning assessment
This program is dedicated to Kathleen Flores (February 7, 1955 – October 21, 2021) - the greatest Rugby person I have ever known
— Shirona Gunawardhana
RRRS is a scientifically-designed, high-intensity interval training protocol that delivers measurable rugby conditioning assessment in under 35 minutes. Used by elite rugby development programs, RRRS combines:
Watch each movement carefully. Form matters. Quality performance indicators are built into the scoring rubric. Watch your squad perform these movements against the video standard.
Full-body explosive movement combining squat, plank, and jump. Tests lower body power, upper body stability, and cardiovascular response.
Rhythmic full-body movement with synchronized arm and leg coordination. High cardio output; low technical barrier.
Explosive lateral knee drive with arm countermove. Tests unilateral leg power and lateral agility under fatigue.
Dynamic shoulder mobility exercise with rotation and reach. Tests upper body endurance and shoulder stability under load.
Posterior chain explosive movement. Prone position with simultaneous arm and leg lifts, then curl into power position.
Lateral movement pattern with rapid step-together rhythm. Tests lateral mobility and cardiovascular capacity at high speed.
Rapid alternating knee drive from plank position. High-tempo core and hip flexor work under sustained tension.
Maximum vertical power output with rapid ground contact cycles. Full-depth squat to explosive jump. Measures peak and sustained leg power.
One exercise protocol. Three assessment tiers. Structure your evaluation to match squad maturity and recruitment objectives.
Quantifiable metrics for each round. Track rep counts, form quality, and recovery time. Build consistent benchmarks year over year.
Removes subjectivity. Every player performs the same protocol under identical conditions. Fair, transparent, data-driven evaluation.
Complete assessment in 8–32 minutes. Efficient squad-wide testing without disrupting training schedules or competition prep.
One program, three levels. Age U14 through professional. Progression built in; advancement is clear and motivating.
Applies equally to forwards and backs. Movement patterns expose position-ready conditioning across the squad.
Standardized benchmarks across clubs, seasons, and cohorts. Compare your squad to regional/national standards.
No contact, no heavy equipment, no high-impact collision risk. Suitable for pre-season, in-season, and post-injury return-to-play phases.
Coaching staff and players can reference video demonstrations. Consistent form standards across coaching staff and squads.
Recruit smarter. Assess faster. Build elite squads with objective, data-driven conditioning metrics.
Elite (90-100): Maximum controlled reps, excellent form maintained throughout, recovery breathing minimal
High (75-89): High rep count, form degrades slightly in final 10s, noticeable breathing recovery
Solid (60-74): Moderate reps completed, form breakdown visible after 20s, extended recovery
Development (45-59): Lower rep count, form compromised early, significant recovery time
Entry (Below 45): Minimal completion, form poor, recovery extended
Before each assessment: Document player baseline, rest status, injury history, prior conditioning phase
During performance: Video record from front and side angles. Timestamp each round. Note form quality, breathing, recovery speed
Post-assessment: Log rep counts by exercise, recovery heart rate (if available), subjective effort rating (1-10)
Over time: Build player-specific progression curves. Target 10-15% improvement per 6-week training block
Burpees: "Full extension at jump. Land soft. Chest to deck. Fast transition." — Reward explosive power + control
Jumping Jacks: "High cadence. Full arm swing. Land light on balls of feet." — Emphasize rhythm over power
Heisman: "Knee to hip height. Drive opposite arm. Stay on the spot." — Lateral power, not forward travel
Mary Catherines: "Full shoulder rotation. Reach overhead each rep. Controlled movement." — Quality over speed
Superman Banana: "Arch back fully. All limbs extended. Snap into fold." — Posterior chain engagement critical
Side Steps: "Rapid lateral movement. Light steps. Shoulders stay square." — Speed and footwork emphasis
Mountain Climb: "Keep hips level. Drive knees high. Fast tempo." — Core stability under speed
Squat Jumps: "Full depth squat. Explosive takeoff. Stick the landing." — Power output the metric
Yes. The protocol is gender-neutral and has been validated across mixed squads. Scoring expectations should be adjusted by position and age, not gender. RRRS is equally effective for identifying elite female rugby talent.
None. RRRS requires only floor space and a timer. Optional: video recording for form analysis and playback coaching.
Baseline: once per season (pre-season). Progression tracking: every 6-8 weeks during training block. Peak assessment: 2–3 weeks before competition phase.
Yes. Modified versions can track recovery. Run the baseline protocol at 50% effort, then 75% effort, then full effort across 3 weeks. Clearance based on symmetrical performance metrics.
Scale or substitute: Burpees → Push-up + squat. Superman Banana → Glute bridge. Always maintain the 30s effort window. Document accommodations for consistency.