Rugby · Inside Centre
CURVA Coach understands exactly what Inside Centre demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Inside centres are primary ball carriers expected to make ground through contact. The programme develops lower body power for leg drive, upper body strength for fending and the explosiveness to generate momentum into the tackle.
Defensive line breaks begin with explosive acceleration over the first few metres. The programme includes sprint mechanics and lower body power work to develop the starting speed that inside centres need to beat the first defender.
Inside centres often make the first tackle on opposition ball carriers running at the line. Strength in contact, good body position and the power to bring down bigger forwards require specific training built into the programme.
Inside centres are expected to carry and defend repeatedly across 80 minutes. The programme builds not just peak strength but the ability to sustain physical output without drop-off — particularly in the final quarter when games are decided.
A Inside Centre doesn't need the same programme as a Winger. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Rugby strength standards calculator to see where you stand.
Check your Inside Centre standards