Using the Fijian Cup for Motivation

We all need something to aim for, something to work towards, something to keep us motivated through the dingy winter and on those days when work really feels like too much bother.

The Fijian Cup is the ultimate source of motivation! We use it as a motivation, the goal is Fiji baby! If you need something to focus on in the coming months, why not make the Fijian Cup the thing?

The Fijian Cup can be used as motivation in many ways. Let’s break it down;

Motivation for Your Game – The Pride of Champions
If training is starting to get a bit monotonous or you don’t feel 100% committed to your game start using the Fijian Cup as your motivation.

We much as we all f**king love rugby there are days when we can’t be arsed. On those days think of Fiji. Think of playing against some of the best, raw talent in the Pacific and how you’ve gotta bring your A-game.

The standard of play at the Fijian Cup is super high, you’ve gotta go hard or go home. Training and preparation starts now…right now!

Although the Fijian Cup is a recreational competition there is a competitive element and everyone wants to be in with the chance of winning prizes worth over $50,000.

Think about the pride of lifting the Fijian Cup with your teammates and the sheer joy of having a $1000 bar tab at the 5* Sheraton cocktail bar!

When training doesn’t sound appealing think about the pride of winning the best rugby competition in the Pacific. Strap on those boots and get a ball in hand.

That should do the trick!

Motivation for Your Beach Body

If you’re struggling to find motivation for your gym training think about having the perfect beach body when you hit Fiji.

Whether you want a Sonny Bill six pack or toned arms like Portia Woodman think about how you’ll look sauntering along the Sheraton’s private beach while the sunsets on your first evening in paradise.

We think you look perfect just the way you are…seriously! But if you wanna look your best on the beach you’ve gotta earn it.

Get working out, baby!

Motivation for Your Holiday

When work gets tough and boring AF start using the Fijian Cup as motivation. Think about how you can splurge your holiday fund on Long Island Ice Teas by the poolside or treating yourself to one of the Sheraton Fiji’s 5* spa packages.


All that hard work and dedication to the daily grind will be worth it as soon as you get to zip up your suitcase and jump in the taxi to the airport.

The Fijian Cup is a great motivation tool, whether you wanna up your game, get your beach bod or stay focused at work the Fijian Cup is the ultimate reward!

Best Speed Drills to Add to Your Session

Touch Rugby is a fast paced game, can you keep up? The standard of play at the Fijian Cup is near world class and we insist that you bring your A-game.

The locals aren’t called the Flying Fijians for nothing! These guys and girls have been blessed by the rugby gods with natural pace and agility.

If you want to be able to keep up you’ve gotta start training now. To help you work on your speed in the run up to the Fijian Cup start incorporating some of these drills into your sessions, on and off the pitch.

Weighted Sled Pulls

You don’t have to have access to a flashy gym to do this exercise, although it helps. You can create your own sled pull using a car tyre and a rope.

Weighted sled pulls have been proved to increase the power in the legs.

Quite simply, the more power you have in your legs the faster you will be able to sprint.

Be careful not to overload your sled too early on in your progressive training as this can have a detrimental effect on your sprinting technique.
Check out this video for a bit of inspiration.


Single Leg Hurdle Jumps

These are a super simply way to work on your multi-directional speed.

Stand on one leg and brace into a high squat position, immediately power into a single leg broad up propelling yourself over a low hurdle.

Focusing on driving your hip and knee forward rather than up.

Land on the same foot as softly as possible.

Check out this video for a demonstration;


Circle Around the Cone

This is a great drill to help improve not only your fast feet but explosive sprinting power too.

All you need is one cone to pedal around and a marker for the sprint finish line, 7-10m away from the single cone.

Start in front of the cone and use fast feet to pedal around the cone. Once you’ve completed one circle around the cone immediately sprint the 7-10m across the finish line, full acceleration.

Be sure to stay as tight as possible to the cone and use all your explosive force in your first step into the sprint.

For an example, watch this video.


These drills may seem simple but they will make a big difference to your speed game if practiced regularly.

Best Agility Drills to Add to Your Session

Speed, handling and agility are the three most important aspects of the  rugby game. Along with endurance and power of course!

Whether you’ve never worked on your agility before or whether you’ve started adding this focus into your training programme we have found a few kick ass agility drills that you should add to your session in the run up to the Fijian Cup.

We’ll tell you now, the local players are super speedy and super agile. It’s a joy to watch them weave their magic on the field but it’s not so fun trying to compete against them if you’re not prepared!

To help you bring your A-game to the Fijian Cup check out these agility drills to add to your session.

Ladders are a great training tool for speed and agility. You don’t even need the proper training ladders, you can use cones or even a real ladder!

There are many different ladder drills and the video below runs you through some of the best.
One option is to use fast feet and step both feet into each rung of the ladder. Alternatively you can place one foot, then the other inside the rung, then the left foot to the outside of the rung and the right to the opposite outside before moving onto the next rung.

Check out this video for some ladder agility drill inspiration:


Agility Balls

Agility balls are a brilliant way to improve your agility, hand-eye coordination and reaction time. Agility balls aren’t very expensive and can be bought at most sports shops.

Find an empty all and stand about 3m away. Throw the ball at the wall using your dominant hand and catch using your non-dominant hand. The ball will rebound off the wall in a different direction each time.

To progress the drill move closer to the wall or use only your non-dominant hand. Even use two at a time.

Remember to stay light on your feet and keep up a quick throw/catch pace.

These kinds of drills are great for developing agility for every sport; football, lacrosse tennis, you name it!

X Drill –

The X drill is one of the best agility drills around. This helps improve your footwork and multi-directional speed. Agility is, after all, the ability to change direction at pace.

You need just four cones or markers for this drill set up in a square about 5m apart. Start at the top left cone and sprint on the diagonally to the bottom right. The shuffle laterally to the lower left cone. Immediately run diagonally up to the top right and laterally shuffle back to the top left cone.

Repeat this drill again but instead start at the top right cone, working the opposite side.

To see how it’s done and for more cone drills, watch this video

These drills require very little equipment and can be done using stuff you’ll find lying around the house. So, there’s no excuses to not start working on your agility now!

Best Strength Exercises to Add to Your Training

We know you’re gonna bring your A-game to the Fijian Cup but it’s not all about the competition day. If you wanna be in it to win it you’ve gotta start training hard as of now!

Touch rugby is not for softies! Don’t listen to what they say! To compete with the best at the Fijian Cup you’ve gotta be strong, powerful and skilled.

Champions aren’t made in the gym, rather in the kitchen, that much is true. But that doesn’t mean you don’t have to workout!

Strength training is not only vitally important to your playing game but also helps to keep you on the pitch. Strength training can help reduce your risk of injury.

We’ve collected some of our favourite strength exercises that we think will benefit you and your touch rugby game.

Let’s take a look;

Medicine Ball Throws and Slams
Medicine balls are the strength trainer’s best friend, aside from the barbell of course.

You have two simple options with the medicine ball, the throw and the slam.

Aim for 3 sets of 6 reps of each. Start off with a low weight and slowing increase the weight as you improve.

The Throw – hold the ball in two hands at chest height. Drop down into a semi-squat and lower the ball towards your feet. Then, using all your power, thrust your legs upwards and swing your arms towards the ceiling, propelling the ball above your head. Catch the ball and use the momentum to carry you into the next repetition.

The Slam – this is the opposite of the throw. Start with the ball above your head and engage your core. Using all your power slam the ball into the ground, bending at the knees to soften the blow. Pick up the ball and repeat.

To make it harder you can slam the ball down on alternate sides, working the core muscles more.

To see how it’s done, watch this video!

Box Jump

For this exercise you need a plyometric box or a park bench. Start a comfortable distance from the box, test the distance before you start!

Begin with your feet shoulder width apart. Drop into a sem-squat and swing your arms back. Explode upwards jumping onto the box and propelling your arms forward for extra power. Land as softly as possible and engage your core muscles for balance.

Gently step back off the box and repeat. Aim for 10 reps in 30 seconds for 3 sets.

Check out this video to see an example.



There are so many squat variations that you can add to your training sessions, it is a staple strength exercise that is used by the world’s top athletes.

You can incorporate a squat flow into your training session very easily. You can use your own body weight or weight your squats if you have access to a gym.

Front Squat – the weight of the barbell or pole is resting on the front of the shoulders. Step into the bar and bring your arms up and under, keeping the elbows high. Your upper arms should be parallel with the floor. Take the weight of the barbell and step back from the rack. With your feet shoulder width apart and your weight in your heels start your set.

Back Squat – this is the most commonly practiced squat. The weight of the barbell is taken on the back of shoulders. Step under the barbell and place your hands a comfortable distance from your shoulders and grip the barbell. Take the weight of the barbell and step back from the rack. With your feet shoulder width apart and your weight in your heels start your set.

Overhead Squat – There’s no hiding bad form on the overhead squat. It’s best to practice this with a plastic pole or bamboo cane before adding weight. Step your feet shoulder width apart and grip the pole with your hands a little further than shoulder width apart. Raise the pole above your head and lock out your elbows. Drop into a squat and repeat.

For more squat variations watch this video!


Why You Need Travel Insurance

We try our best to keep all the information we send your way about the Fijian Cup light hearted but some stuff we’ve gotta get serious about and travel insurance is one of them.

We’ll keep it brief (promise!) but here is a run down on why you’ve gotta get yourself covered before you join us in Fiji.

Let’s break it down.

Do I Need Travel Insurance?

Legally no, but you’d be a total chancer if you don’t get yourself covered.

And not like a big, brave kinda chancer…a bit of a tit kinda chancer!

What Does Travel Insurance Do?

We’re not gonna patronise you, you know what travel insurance does! We’re gonna tell you again anyway ‘cus this shit is serious guys and gals!
Travel insurance covers you for everything, little or large, that could go Pete Tong during your time in Fiji.

We’re not totally mental! We’ve thought of every eventuality in and have a massive file of contingency plans should the shit hit the fan. In all honesty in 99% of situations everything will be hunky dory, but that 1% doesn’t sit right with us, nor should it with you!

In that tiny 1% of cases lies a try saving touch that results in a broken nose. In that 1% is a hurricane hitting Fiji in December and the whole event being cancelled because of ‘an act of God’! In that 1% is you dropping your phone into the Sheraton Fiji’s 5* swimming pool…5* swimming pools are no less sympathetic towards tech than normal swimming pools annoyingly!

What Cover Do I Need?

For the Fijian Cup you need a single-trip fully comprehensive travel insurance policy.

A fully comprehensive policy will cover you for literally every scenario. This is everything from a breaking your leg and needing to be flown home to see a specialist orthopaedic surgeon, to compensating you if your bags are lost by the airline.

We know that rugby players think they’re invincible and you should go on thinking that. It’s good for motivation and to keep you psyched up and ready to tear up the pitch. But just in case you’re not invincible we need you to get covered.

Shit happens, sadly, shit often happens when you go on holiday; life’s just not fair like that.

What is Fully Comprehensive?

A fully comprehensive policy will cover you for pretty much every outcome, their job is to assist you abroad and pay out for;

• Lost or stolen passport
• Lost, stolen or damaged luggage
• Trip cancellation
• Oversees medical fees
• Repatriation
• Person Liability
• Accident Cover for Extreme Sports/Activities (some policies do not include this as standard).

A fully comprehensive policy will also cover you if, for whatever reason, the Fijian Cup competition has to be cancelled; e.g a hurricane hits the Pacific and the NZ or Australian Ministry of Travel declare it an unsafe destination to travel.

This is where travel insurance will compensate you for the trip, should we be unable to find a solution.

Things to Think About

Make sure that your travel insurance covers you for playing recreational sport. Although touch rugby is not a contact sport it may still be classed as an ‘extreme sport’ by some insurance providers. This may mean you have to pay a little extra to upgrade your policy but those extra couple of dollars could save you hundreds of thousands of dollars in the long run.

Accidents that occur under the influence of alcohol are seldom covered by insurance policies. So be sure to confirm this before you depart. Obviously, you’ll be drinking sensibly because you’re in competition mode so there will be no chance of a drunken accident, right?!

Before you leave remember to give your insurance policy details to someone at home, your SO or parents, so that should you be unable to make a claim or inform the insurance company of an incident, someone else can call on your behalf as soon as possible.

Serious stuff out the way! Still have a few questions about travel insurance for the Fijian Cup? No worries, drop an email to and we’ll do our best to help you out.

Health Benefits of Rugby

Rugby is a form of exercise…duh! An exercise of any kind brings with it a tonne of health benefits. We all play rugby for the love of the game and on the off chance that if we work hard enough in the gym that a Sonny Bill six pack may just appear!

Aside from looking buff AF rugby has whole host of health benefits, both mental and physical.

Rugby is good for you, and don’t let anyone tell you otherwise!

Let’s take a look at the health benefits of rugby.

Cardiovascular Health

The raising of the heart rate that occurs during the warm up alone is enough to strengthen your cardiovascular system. A strong cardiovascular system not only reduces your risk of a heart attack but other forms of heart disease and strokes too.

The short intervals of activity mimic that of interval training used by trainers to improve cardiovascular health. The stronger your heart and lungs are the quicker they can deliver oxygen to your muscles and the better you will perform.

Weight Management
Supposedly, playing rugby for 40 minutes can burn upwards of 700 calories! If you’re trying to get in shape for the Fijian Cup as well as hone in on your skills you’re kinda killing two birds with one stone!

Don’t worry about hitting the gym, just up the ante in your rugby training sessions will help you tone up in no time!

Muscular Endurance

The explosive power used by rugby players has major health benefits, the development of lean muscle and fat reduction are just two of them.

Muscular endurance is important part of everyday life as it is the ability to work a group of muscles for a continued amount of time without tiring. In terms of everyday life, increased muscular endurance would mean that you’d be able to race up the steps to work rather than double over exhausted at the halfway point.

Reduces Stress

Exercising in any capacity triggers the release of endorphins into your system. Endorphins are a hormone that boost your mood and help you feel happier and less stressed. A solid boost of endorphins helps for a good night’s sleep too.

By releasing endorphins into your system you’re reducing stress and taking away the negative tensions you hold onto in daily life.

Social Benefits
Being part of a team and working together can help boost your mental state too. The social aspects of rugby, on and off the pitch, are some of the greatest benefits it brings to all involved.

Self confidence is a massive benefit of rugby, especially in young players. The beauty of rugby is that everyone can play and bring their skills to the table. You can leave your insecurities at the door!

So there you have it five great health benefits of rugby. We could have gone on for hours but that would start to get boring and you need to get back to training…don’t you?!