The Scrum Half Game Commander

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, 

About the Plan

The Scrum Half Game Commander is designed for rugby’s tireless playmakers - the link between forwards and backs. This 4-week program focuses on building total-field endurance, sharp acceleration, and upper-body strength to improve passing power and accuracy under pressure.

The training develops the explosive leg drive needed to dart through gaps, the core control required for rapid directional changes, and the conditioning to sustain intensity across every phase of play. Each session targets the specific demands of a scrum half: quick transitions, strong base stability, and fatigue-resistant agility.

By completing this plan, players will move more efficiently around the pitch, deliver crisper passes from any position, and bring greater pace and presence to both attack and defense — truly commanding the flow of the game.

Plan Structure

The plan is structured to gradually increase intensity and complexity over the four weeks, allowing participants to build strength and endurance effectively.

1. Week 1: Introduction to foundational strength and conditioning exercises.
2. Week 2: Increased intensity with a focus on agility and speed drills.
3. Week 3: Advanced strength training and conditioning for peak performance.
4. Week 4: Tapering down with a focus on recovery and maintaining fitness levels.