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Keith Roberts - 7s Strength and Conditioning with Keith Roberts

Watch Keith Roberts in this new series on 7s fitness training.

Part 1. Keith Roberts Promo   0:53 Free video

Watch this promo clip on our upcoming new series with Keith Robers - 7s Strength and Conditioning coach. Enjoy!


Part 2. 7's Pre Game Warm Up 10:18 Member content

This video will show you the guidelines when preparing a 7s team that takes into consideration, the timings, the space available at a 7s tournament, and physical and mental switch-ons required to launch into a game at full turbo. Enjoy! Play video

Part 3. 7s Specific Fitness 2 v 1 + 5:07 Member content

This video shows you that you can get a 7s team fit whilst keep a ball in hand! Play video

Part 4. 7s Conditioning 80/60/40 4:39 Member content

Imagine a team that can play with the same intensity for the entire game. How can you raise the fitness standards to new heights? Watch Keith's video now! Play video

Part 5. 7s In's & Out's 5:58 Member content

Keith Roberts is back on the grass, showing you the 'ins and outs' of keeping your team fit. Enjoy! Play video

Part 6. Speed Drills #1 12:59 Member content

Expert strength and conditioning coach Keith Roberts is back with another of his speed drills. Enjoy! Play video

Part 7. 7s Conditioning Winders 5:26 Member content

Keith is back with his 7s conditioning training. This video we look at winders. Enjoy! Play video

Course Part 1, Part 2, Part 3, Part 4, Part 5, Part 6, Part 7
Duration 44:00
Topics Sevens Youth Coaching Conditioning
Applicable to Coaches   Players   Others   Supporters and fans  
Languages English

Click on CC button at top left of video for other translation options.

Course reviews

Excellent and will certainly use as a 7s warmup


This series of videos from Keith Robert are bloody good. Basics fitness and speed drills that can be used across the age groups of players you are coaching.

New Zealand

Excellent drill for groups of 12, but many of us work with different size groups- we would need to modify or sub in players.


subtitle please


Great Pre game warm up simple and can be used everytime. Nice.


Love the Eric Rush and the Gilies Kaka stories




He’s right… “girly style” is sexist. It should be removed.

Great Britain & Northern Ireland

Translation in spanish please


Great video!!!


Quality coach. Been using these for a while and fitness has improved dramatically


Thanks for the skill specific drills Keith, I’m confident that our boy’s will benefit from these exercises both mentally and physically, once again thank you.


Looks good ????


Just going out to do this now! Looks like a great drill.


Top stuff. Will definitely be using this.

New Zealand

Awesome stuff Keith! Look forward to more- love the dimmers bro- we don’t get sun like that in the N hemisphere! (makes me home-sick seeing rugby training in the sun like that!)


Enjoyed this constant motion and decision making and emphasis on good communication when outnumbered in defence.


short sharp – need this yesterday. Will use next weekend.


Good warm up. Next one – ditch the shades – eye contact is important.


good precise demo….I will be using the on my u15s squad


not a review: just very excited for this series!


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