1. Fitness – rugby is a very physical game, no matter where it is played or if it is a league or union game. This means that you should be able to survive on a field for the full 80 minutes by the time a season starts. Having a good off-season training plan is essential in preparing yourself, and will also leave you less prone to receiving injuries, as many injuries are sustained at the beginning of a season. Any type of general excercises should suffice, from cycling to running, but you should also try to work on other muscle groups as well.

2. Strength – also a very important part of the game. A strong player will usually have the upper hand over other players, so weight training exercises and other strength training will help give you the advantage you need to be a great player.

3. Speed – while speed is most important for backs and loose forwards, a speed increase can be great for any position. Sprint drills are a common and effective way of doing this, even for larger players.

4. Ball skills – rugby is, of course, played with a ball. Some players might handle the ball more than others, but every position will require some skill with it. It is much easier and more effective to train with a group of people than on your own, but you can get creative.

Just remember, the more time you give to your training, the better a player you will become.