Fight and Flight is a fitness training system based around the crucial physical aspects of the game of rugby: Contact Skills & Running Skills.

The Fight component

consists of wrestling, grappling and combat drills, designed to improve functional strength, power and endurance. Theses are drawn from several martial arts and combat disciplines, but the focus is on skills and techniques from Brazilian Jiujitsu. In Sydney, this expertise is provided by Gracie Barra Sydney Jiujitsu.

The Flight component

revolves around running. Specifically, speed and agility training forms a large part of this area, though the exercises are implemented in such a way that a large endurance training component is included. Rather than running long, slow distance for fitness, which is very non-specific for rugby, this system implements methods of enhancing speed and agility, and then repeating them in a fashion which enhances game specific endurance.

Who can do it ?

Any club!  The exercises are adjusted for each specific group, so any playing level or junior age group can be catered for. The minimum period is a six week course.

The program has been used successfully by local club rugby teams as well as the ACT Brumbies Senior Squad.

What are the benefits ?

The benefits are many. First of all, the training is hard but is a lot of fun. Players are learning new physical skills every session, in both grappling and running. A competitive element is added to all sessions, in a controlled fashion, so that everyone is challenged. Over a six week period some of the results will include:-

• Increased strength & strength endurance
• Increased speed & agility
• Improved technique in tackle and tackle defense skills
• Increased self confidence in contact (especially smaller players), as players learning techniques to use ALL of their stregth
• Increase in rugby specific fitness
• Higher training attendance because everyone enjoys it !!!