01. Springbok Rugby fitness norms
Exactly what physical condition does Jake White expect the Springboks to be in? We bring you the exact figures.
Read | 02. How fast, strong and fit?
These are Jake White's requirements. If these standards applied in 2003, then half the national squad would not have been selected.
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03. Measuring aerobic fitness
The bleep test and the 3 km run give a general indication of a player’s overall fitness.
Read | 04. Measuring anaerobic fitness
This test measures the player’s ability to maintain a high level of effort during sprints or successive periods of contact work during the game.
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05. Explosive power
Locks need to jump at least 65cm and backs need enormous explosive power as well.
Read | 06. Measuring speed
Speed is of the utmost importance to the speedsters in the back. Loose forwards also need to be fast.
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07. Measuring strength
The bench press and squat are excellent tests to measure upper body and lower body strength respectively.
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