The Southern Cross Rugby Academy is proud to announce our off season program is open for registrations. We are calling for boys and girls aged between 11 and 18 looking to improve their strength and conditioning while working on core skill development. This program will extend to position specific skills and off field development in goal setting, basic nutrition and recovery protocols for complete player development. Sessions available are Monday, Wednesday and Thursday with each session maintaining it’s own Rugby focus to allow our participants maximum exposure to learn and develop throughout the 6wk program.


On-field Program

The 2018 program is designed to build the physical capabilities, performance mindset, core skills and position specific skill set of each player. Each participant receives specialised strength and conditioning programs, recovery, nutrition education, performance reviews, tracking and a progressive skill development program.

  1.     Strength and Conditioning training

Players are given Strongman style strength sessions which promote improved strength and higher work capacity, usually with set distance or time limits within a competitive environment. Speed and agility training is also introduced to allow players the importance of these in Rugby games. We regularly track player results and will provide each player an end of program review.

  1. Core Skills & Position specific development

Training sessions are focussed on individual core skills, position specific skill development with fully accredited coaches. These sessions are every week on a Wednesday night, and we work on the skills required to improve on the field , and play to the best of their ability.


Off-field Program

  1. Goal setting and reviews

At the start of the program, each player is required to set both on-field and off-field goals for the program and also the following Rugby season. These goals are reviewed with the players and the introduction of group workshop sessions will assist players in reaching their personal goals.

  1. Nutrition and recovery advice

Players are educated on effective sports nutrition to help them with increased energy levels, improved performance and both training/game recovery and hydration strategies.


We can also provide tailored programs to suit those looking for less sessions per week, and we can provide payment option plans to suit families better.

Please contact for further information.



5.00 – 6.30 pm Boys

6.30 – 8.00 pm Girls


5.00 – 6.30 pm Boys

6.30 – 8.00 pm Girls


5.00 – 6.30pm Boys


Strongman training
Body weight exercises for mobility
Tyre flipping drills for power
Sled push/pull increased leg strength
Basic conditioning improving work rate
Core skill development
Catch/Pass/tackle technique
Ball carry/presentation
Breakdown technique
Position specific skills (fwds and backs focus)
Speed and agility with ladders and evasion drills
Sled push/pull to increase acceleration
Attack vs defence key factors improves game play
Conditioning games increased work rate and decision making under fatigue