FITNESS FOR SEVENS

A key component in the success of Sevens teams is physical preparation and fitness levels. The most often-used tests include speed over 20, 40 and 60 metre standard bleep test; press up test; a medicine ball throw to measure explosive power; 1minute shuttle; 300 metre time trial; and 3x1km time trials.The game is about explosive power and speed, and to achieve the required fitness levels the players should focus on 'short' speed (up to 30 metres) and 'long' speed (up to 60 metres). Quality work needs to be at least twice a week if the best results are to be achieved. An example might be: anaerobic fitness on Monday and Wednesday, training on Tuesday and Thursday, rest Friday, compete Saturday and have a short recovery session on Sunday. In the absence of competition on a Saturday, players should do weight training or interval training.

A good interval exercise is where the player runs hard for 4 minutes, run easy for 4 minutes, run hard for 3 then easy for 3, run hard for 2 then easy for 2, then run hard for 1 and easy for 1.

It is very important to do at least two fatigue sessions and one or two speed sessions per week, as players need to have serious stamina to keep going.

Fitness also includes nutrition and hydration. Meals should be consumed at least 2 hours prior to competition, and players should watch what they eat during the day. Light snacks such as bananas, Mars bars and the like can help between matches, but care must be taken to ensure sufficient time between eating and playing (generally at least an hour).

Adequate hydration is essential: no matter how much fluid is lost, the body cannot absorb more than about 500ml per hour. It is therefore important that players are properly hydrated prior to playing, that continuous hydration goes on in between games, and that the skin is cooled as quickly as possible. For this, applying ice packs to the wrists or spraying a fine mist of water on the face and neck can be most useful, thereby reducing perspiration and thus fluid loss.
Article courtesy of NZ Sevens Handbook