Rugby Québec Junior Men U.18

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FITNESS FOR RUGBY UNION

Testing:

Rugby Canada National Team Standards (U.18 & U.20)

 

	Test	Hookers	Props	Locks	Back Row	Inside Backs	Outside Backs
	Beep Test	>12	>11	>11.5	>12.5	>12	>11.5
	35 m sprint	< 4.80 sec	< 5.00 sec	< 4.85 sec	< 4.70 sec	< 4.70 sec	< 4.60 sec
	Triple Jump	7.5-8.5 m	7.0-8.0 m	8.0-8.5 m	8.5-9.0 m	8.0-8.5 m	9.0-9.5 m
U.18	Bench Press (3 RM)*	82-104 kg 180-230 lbs	91-109 kg 200-240 lbs	82-104 kg 180-230 lbs	73-95 kg 160-210 lbs	68-92 kg 150-200 lbs	64-91 kg 140-200 lbs
U.20	Bench Press (3 RM)*	86-114 kg 190-250 lbs	95-123 kg 210-270 lbs	86-118 kg 190-260 lbs	82-104 kg 180-230 lbs	82-100 kg 180-220 lbs	77-100 kg 170-220 lbs

1. 35m Sprint: SPEED

• Measure 35 m (do not assume field markings are accurate).
• Start the watch on the first forward movement of the player (one player at a time).
• Record the best of 2 runs (allow third run if any doubt about the accuracy of timing).
• If possible, use two timers.

2. Triple Jump: POWER

• Lay out measuring tape player does 3 continuous two-footed jumps for distance (no pause between jumps).
• Measure total distance of 3 jumps to the heel (hind most part).
• Record the best of two attempts.

3. 3RM* Bench Press with free weights: STRENGTH

• (*Maximum weight the player is able to lift 3 times*).
• Bench press protocol is feet on ground, hands shoulder width apart, bar is lowered from position above base of neck to chest (approx. 2 cms above nipple), and back to start position (elbows locked). Do not allow the bar to be bounced off chest or back to arch (hyperextend) in press ie: weight should be controlled throughout.
• Allow for warmup ie: general total body (jog or cycle for 3-5 mins).
• Allow specific bench warmup ie: 10-15 reps at light load (50-60% 1RM); 5-8 reps at medium load (70-80% 1RM).
• Let them try for their 3RM (if less than 3RM allow 3 min rest and reduce load by 5 kg; if greater than 3RM allow 3 minute rest and increase load by 5 kg until 3RM is achieved).
• Record maximum 3RM.

4. 20m Shuttle (Beep) Test: AEROBIC POWER

• Player runs between cones 20 m apart for 1 minute at constant pace (measure 20 m).
• At the end of 1 minute, pace increases until player is unable to compete 20 m within the beeps/whistle (allow 2 failures).
• Record the stage and last complete shuttle level the player was able to do ie: 11.5 stages.
• (11 complete stages and 5 complete shuttles).
• At least one foot must cross the line (ie: push turn).