Rugby winger workouts for speed and agility

What makes a rugby winger

Wingers are rugby’s speedsters, sprinting down the flanks to score tries. They dodge defenders with quick direction changes. Their role hinges on explosive pace and sharp agility.

Why wingers need specific training

Wingers rely on 10–30-metre sprints and lateral movements, per a 2024 Rugby Journal study. Training must boost acceleration and flexibility while preventing injuries like hamstring strains. Position-specific plans keep wingers fast and agile.

5 essential exercises for wingers

These exercises enhance speed and agility for wingers on the pitch.

• Sprint intervals: Run 30-metre sprints, 6 reps, with 60 seconds rest to mimic match bursts.

• Box jumps: Build explosive leg power. Do 3 sets of 10 jumps onto a 60cm box.

• Lateral lunges: Improve side-to-side agility. Perform 3 sets of 12 reps per side.

• Single-leg Romanian deadlifts: Strengthen hamstrings for balance. Aim for 3 sets of 8 per leg.

• Dynamic stretches: Warm up for 10 minutes to boost flexibility and prevent injuries.

How CURVA helps with rugby wingers' workouts

CURVA’s app tailors plans for wingers, adjusting for pre-season or in-season needs. Video-guided workouts, progress tracking, and our Mobility Hub for recovery keep you fast and injury-free. Download CURVA to outrun the defence.