The Playmaker System - Fly Half

Program Type: Fitness Training

Length: 4 weeks

Frequency: 3 days per week

As it is structured for 3 days per week, this plan works perfectly alongside in-season team training and games, 

The Playmaker System - Fly Half is crafted for the tactical minds and quick decision-makers of rugby. This 4-week program focuses on developing balanced athleticism — combining strength, agility, and mobility to help fly halves stay composed under pressure and execute with precision.

The training blends functional strength with explosive movement patterns to enhance acceleration, reactive agility, and core stability. Fly halves will build the physical foundation needed to break tackles, stay solid in defense, and generate power through every pass, kick, and change of direction.

By the end of this plan, players will not only feel faster and stronger but also more confident orchestrating play - able to control tempo, absorb contact, and remain a consistent attacking and defensive presence throughout the match.

Plan Structure

The plan is structured to gradually increase intensity and complexity, allowing for optimal adaptation and performance gains.

1. Week 1: Introduction to foundational strength and conditioning exercises.
2. Week 2: Increased focus on agility and speed drills, building on the strength from Week 1.
3. Week 3: Combination of strength and endurance training to enhance overall performance.
4. Week 4: Peak performance week, focusing on maximizing agility and speed for game situations.

The plan includes 2 types of sessions:

1. Strength Training
2. Conditioning Workouts