SDARFC RUGBY FITNESS   Rugby is a fast-paced sport requiring speed, strength and agility. Many sports training programs are geared to one or another of these facets, but a Rugby Training Program MUST include all 3. Since a rugby match is played in two forty minutes halves, consisting almost entirely of running from one end of a 100 meter field to the other, a heavy emphasis must be placed on running, sprinting, and changing direction quickly. Sprints and endurance must be a major part of any conditioning program.   When the ball is not in play (during a turnover, when the ball is in-touch or during a penalty, players get a slight chance to recover and catch their breath, but since these are the only times that the ball is out of play, those rest periods are few and far between.   If a player is a member of the Foward Pack, line-outs and scrums require additional stregnth and agility. Raw strength and flexibility are integral for these positions as well as speed and endurance.   Thus, the Rugby Fitness Program must be well-rounded and comprehensive.   Sample Fitness Program Sample Weightlifting Program