What physical attributes do I need for my rugby position?

Rugby's beauty lies in its diversity. It's "a game for all shapes and sizes" where "each position requires a different set of physical and technical attributes" — which means there's genuinely a place for everyone on the pitch.

But knowing what your position actually demands is crucial for training effectively. You can't just follow generic programmes and hope for the best.

Forwards: power and strength first

Forwards are "usually bigger, heavier and stronger" than backs, but that's just the starting point.

Front row (Props 1&3, Hooker 2):

• Raw strength for scrummaging

• Neck and shoulder stability

• Core strength for scrum and lineout work

Second row (Locks 4&5):

• Height for lineout success

• Lower body power to drive scrums

• Work capacity for loose play

Back row (Flankers 6&7, Number 8):

• Hybrid power and mobility

• Breakdown strength and speed

• First to rucks and loose balls

Backs: speed and agility rule

Backs "still have to be incredibly strong" but their demands focus on mobility. Research shows backs achieve "significantly better sprint performance" than forwards.

Half-backs (9&10):

• Acceleration from set pieces

• Agility and change of direction

• Durability under constant pressure

Centres (12&13):

• Collision strength for contact

• Acceleration to break lines

• Defensive power in traffic

Back three (11, 14, 15):

• Top-end speed and acceleration

• Aerial ability for high balls

• Endurance for covering ground

The science behind it physical attributes for each position

GPS studies show that "different positions in rugby require a considerably different skill set" with specific demands:

• Backs show "significantly better sprint performance" in speed tests

• Forwards demonstrate "higher maximal strength" in gym lifts

• Each position has unique energy system and movement demands

Training implications

Your position determines your training priorities:

Forwards need:

• Maximal strength development

• Power endurance for repeated efforts

• Position-specific movements

Backs require:

• Speed and acceleration focus

• Agility under fatigue

• Strength that doesn't compromise speed

Why this matters for your training

This is exactly why we built CURVA around position-specific programming. We've analysed every position's demands and created training that develops what you actually need.

No more generic programmes that ignore the massive differences between what a prop and winger require. Your position has specific demands. Your training should too.

Ready to train for your actual position? Download CURVA and get your first programme built around what you really need on the pitch.