Preseason Matters: How the Right Preparation Sets Rugby Players Up for Success

As summer rolls on and the start of the season looms, the players who get the most from preseason are usually the ones who shine during the year.

At OnPoint Coaching, we believe preseason is a critical opportunity to lay down the physical, technical and mental foundations for success. It’s not just about running laps or sweating through sessions — it’s about preparing to perform.

Why Preseason Is So Important

1. Physical Preparation for Game Demands

At the elite level, preseason is carefully planned to prepare players for the physical demands of in-season matches. Training volumes and intensities are progressively increased — a method known as progressive overload — to build both fitness and resilience.

Grassroots players can take the same principles: start small, build gradually, and prepare your body to train and play at full intensity.

This approach builds a strong aerobic base — meaning players can recover quicker between efforts — and develops the robustness required to avoid soft-tissue injuries as the season gets underway. Strength development, sprint mechanics, and core stability all form key pillars of a balanced programme.

Rugby player working hard in preseason

2. Skill Development & Game Understanding

Preseason is the perfect time to sharpen the fundamental skills that often get neglected mid-season. Without the pressure of matches, players can focus on:

• Hand-eye coordination and handling under fatigue

• Defensive technique and contact prep

• Evasion and footwork

• Kicking and catching

• Tactical understanding

Teams don’t want to still be "practising" in the early rounds — they want to hit the ground running.

Long daylight hours and good weather make the UK summer ideal for skill development. It’s a great time to get out and kick a ball around deliberately — build touch, timing and feel in a relaxed setting.

3. Managing the Risks of Hard Grounds

One common summer challenge in the UK is rock-hard ground. This poses risks — especially when it comes to contact training or using the wrong boots.

• Full contact training on hard pitches increases the risk of joint or bone-related injuries from impacts with the ground

• Players should avoid long metal studs on hard surfaces, as they can damage feet, ankles and knees

• Moulded boots (plastic studs) offer better support in dry conditions

• On very hard surfaces, trainers might even be the safest option

We always recommend adjusting contact intensity and footwear based on the surface. A smart preseason is one that avoids unnecessary injuries.

4. Team Cohesion & Mindset

Preseason also brings the group together — building trust, leadership, communication and identity. Whether it’s at pathway level, school rugby or club rugby, the time spent together in preseason shapes how players relate to each other under pressure.

Strong bonds and shared standards established in preseason often carry teams through tough moments later in the year.

What the Pros Are Doing (And What You Can Learn)

At the elite level, players return to preseason with personalised plans, GPS-monitored sessions and performance staff overseeing every detail. The goals?

• Build work capacity for training weeks

• Rebuild strength and power

• Improve decision-making under fatigue

• Reintegrate set-piece and team systems

• Ramp up intensity before the season begins

While grassroots players don’t have access to the same tools, they can still adopt these key principles:

• Train consistently – 2–3 rugby-specific sessions per week

• Strength training - 1–2x per week using bodyweight or basic resistance work

• Recover smart – plenty of sleep (>8hrs), good nutrition, and hydration

• Avoid burnout – quality > quantity

• Reflect weekly – how do I feel? What do I need to improve?

5 Preseason Tips to Set Yourself Up for Success

1. Start with Structure:

   Create a plan with rest days, skill sessions, and strength work.

   
   

2. Don’t Skip the Basics:

   Passing, footwork, catching and tackling technique should form the core of preseason skills training. Combine this with touch game play, at academies, clubs and schools to fully get the best of both!

   
   

3. Train with Intensity, Not Volume:

   Short, sharp sessions often give more benefit than long, sloppy ones. This allows you to also train with purpose, there is no point practising unless it is deliberate.

   
   

4. Adapt to the Conditions:

   Use the right footwear, avoid unnecessary contact on hard ground, and stay hydrated.

   
   

5. Track Progress:

   Keep a simple log of what you’ve done each week — reflection helps you build confidence and keeps you accountable. If necessary, find a training buddy who will do the same and you can keep each other to account.

How OnPoint Helps Players Prepare

At OnPoint, we design preseason sessions to develop the whole player — not just physically, but technically, tactically, and mentally. Our small-group environment means players receive individualised coaching while working towards shared standards.

Each preseason block includes:

• Game-speed handling and decision-making - starting with basics and progressing to under pressure.

• Strength & movement prep - preparing for contact loads at the start of the season

• Position-specific skill development - our 1-to-1 coaching allows individuals to delve deeper into their position-specific skills, often making these their super-strengths.

Ready to Start the Season with Confidence?

If your child is aiming to improve this year — in confidence, performance, or pathway selection — preseason is the time to get ahead.

 🖊️ Sign up to the OnPoint Academy or book in for a 1-to-1 Coaching Session

Let’s set the tone for your best season yet.