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Fitness Tests for the Springboks

rugby ball As with most football codes, rugby requires a very good levels of skill, speed, agility and endurance. These are the fitness tests and norms for the Springboks South African Rugby Union team (at around the time of the 2007 World Cup). The figures are just the bare minimum for a player expecting to play test rugby. The players are expected to exceed these targets.

Test	Inside backs	Outside backs	Loose forwards	Locks	Hookers	Props
Body fat sum of 7 Skinfolds (mm)	< 56	< 56	< 72	< 90	< 72	< 96
Vertical Jump (cm)	65	68	62	65	60	55
Sprint 10m (sec) conducted on grass	1.65	1.68	1.72	1.75	1.75	1.80
Sprint 40m (sec) conducted on grass	5.25	5.10	5.30	5.50	5.50	5.65
Max Bench Press (kg/kg of body weight)	1.3	1.3	1.3	1.5	1.5	1.5
Max Squat (kg/kg.bw)	1.3	1.6	1.6	1.6	1.8	1.8
Repeat Sprint Ability (m) conducted on grass	780	780	760	750	750	720
Bleep Test (Level)	13.5	13.5	13.0	12.5	13.0	11.5
3km run (min/sec) on track or similar	11.15	11.15	11.45	12.15	12.00	12.45

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Fitness Tests for the Springboks

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Inside backs

Outside backs

Loose forwards

Locks

Hookers

Props

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