Rugby · Number 8
CURVA Coach understands exactly what Number 8 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.
Number 8s need to be explosive from standing starts — picking from the base of the scrum and accelerating into contact. Power clean, jump squat and plyometric work develop the explosive qualities that define elite number 8 play.
Number 8s are primary ball carriers expected to make ground through contact. Upper body strength for fending, core stability for staying on the feet and lower body power for leg drive through the tackle are all central to the programme.
The ability to accelerate explosively from scrum and maul is a core skill for number 8s. Sprint mechanics training and lower body power work are included specifically to develop starting speed from static positions.
Number 8s are expected to carry, tackle and contest breakdowns throughout the game. The aerobic and anaerobic conditioning work in the programme ensures that physical intensity doesn't drop in the second half.
A Number 8 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 Number 8 standards