Rugby sevens: training tips from England's stars

(Image credit: Unknown)

With the HSBC Sevens World Series heading to the UK in May, MF caught up with the England team to learn how they train and prepare for the demands of the sevens circuit.

After seven rounds of the series England are fourth in the standings but head into the Glasgow and London legs of the tournament full of confidence after clinching third place in Japan and finishing runners-up in Hong Kong.

To prepare for the brutal demands of the game and develop the immense power and rapid speed required to blast away opponents, the team train three times a week between tournaments, splitting the focus between upper-, lower- and whole-body exercises.

Here you can watch Dan Howells, strength and conditioning coach for the England Sevens, walks us through Twickenham Stadium’s impressive gym and reveals the most important exercises the England players focus on, with tweaks and tricks you can implement in your training to get faster and stronger.

For example, next time you work your upper back with single-arm rows, instead of resting one knee on a bench for stability, Howells suggests you stand perpendicular to the bench, only leaning on one hand while you keep both feet on the floor. This turns an isolation exercise into an effective back and core workout for greater trunk and lat development. Result.

For your chance to win tickets for the 2014 London Marriott Sevens on the 10th-11th May, enter our competition here and for further information visit

Sam Rider

Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix. Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.