Rugby scrum-half workouts for agility and speed

Scrum-halves are the playmakers of rugby, orchestrating the game with quick passes and sharp runs. They dart around rucks and mauls, requiring exceptional agility. Their role demands lightning-fast reactions and speed to exploit gaps.

Why scrum-halves need specific training

Scrum-halves cover short, explosive distances—often 5–15 metres—per a 2024 World Rugby analysis. They need agility for rapid direction changes and endurance for constant involvement. Tailored workouts enhance their quickness and resilience.

5 key rugby scrum half workouts

These exercises boost agility and speed for scrum-halves on the pitch.

Shuttle runs: Run 5-10-5 metres, 6 reps, with 30 seconds rest to mimic quick bursts.

Plyometric push-ups: Build upper-body explosiveness for passing. Do 3 sets of 12 reps.

Lateral hops: Improve side-to-side agility. Perform 3 sets of 20 reps over a low hurdle.

Single-leg squats: Enhance balance for scrappy plays. Aim for 3 sets of 10 per leg.

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

How CURVA helps scrum-halves

Our app crafts custom plans for scrum-halves, factoring in your playing style, season, and injury history. With video-guided exercises, progress tracking, and a Mobility Hub for recovery, CURVA keeps you agile. Download CURVA to control the game.