Rugby · Outside Centre
CURVA Coach understands exactly what Outside 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.
Outside centres need genuine pace to exploit space in the wider channels. The programme prioritises sprint mechanics, lower body power and acceleration development to produce the speed that creates and finishes attacking opportunities.
Beating defenders in space requires the ability to change direction at pace without losing speed. The programme includes lateral movement, deceleration and re-acceleration training to develop the evasive qualities outside centres rely on.
Even in the wider channels, outside centres regularly carry into contact and make physical tackles. Upper body strength, core stability and lower body power for driving through contact are built into the programme.
Outside centres cover significant ground, particularly in defence. The aerobic base built through the programme ensures that speed and decision-making don't deteriorate as the match progresses.
A Outside 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 Outside Centre standards