South Africa's First Junior Rugby App

Build the
Springbok
in your
child.

Position-specific training sessions. BokSmart-aligned. Benchmark tracking against Craven Week selection standards. Ages 6–16. 12 progressive levels. Never repeat a session.

Start 14-Day Free Trial → See How It Works
✓ BokSmart Aligned
✓ All 15 Positions
✓ Ages 6–16
✓ R49/month
2.1s
10m Sprint PB
▼ 0.3s this month
L2 Wk5
Current Level
4/4 sessions ✓
Stage 2
Thu · Speed · Wing
Flying Sprint
4/4
Sessions
Wk 5
Progress
100%
This week
01
Squat Jump (Banded)
Drive through resistance
4×10
02
Nordic Hamstring Curl
4s eccentric — always do this
3×5
03
Flying Sprint ×4
20m build · 30m max effort
4×30m
The Problem Every Rugby Parent Has

Your child plays rugby.
But are they training?

School practice teaches skills and tactics. It does not develop a Wing's sprint speed or a Prop's scrummage power. That gap is where rugby careers are made or missed.

"My son trains at school three times a week. But I have no idea if he is getting faster, stronger, or closer to provincial selection."
— Every rugby parent in SA
🏃
Generic training plans do not work
A Wing and a Prop have completely different physical demands. Training them the same way develops neither properly.
📊
No benchmarks, no direction
Without knowing what a U11 Wing should run the 10m in, how do you know if your child is on track for selection?
📉
Random YouTube videos lead nowhere
Exercises without a structured progression system produce random results. The RugbyForge programme never repeats — it always advances.
The RugbyForge Solution

Every session built
for your child's position.

12 progressive levels. BokSmart-aligned. Benchmark tracking against SA Rugby EPD standards. 3 blocks per level — 36 weeks of unique content before you advance.

🎯
Position-Specific
All 15 rugby positions. A Wing gets flying sprints and lateral bounds. A Prop gets farmer's carries and neck conditioning. Every session built for how your child plays.
15 positions · 4 sessions/week
📈
3 Blocks Per Level
Each level has 3 blocks of 12 weeks. Block 1 builds the foundation. Block 2 adds load and volume. Block 3 peaks and tests. 36 weeks per level — one full school year.
36 weeks · never repeat
📊
Real Benchmarks
Test sprint, T-drill, broad jump, push-up. The app compares every result against SA Rugby age-group norms. You see exactly where your child stands against Craven Week standards.
vs SA Rugby EPD norms
🏆
Craven Week Pathway
The pathway screen shows your child's benchmarks at every age from 9 to 18 compared against provincial selection standards. You know what they need — and how close they are.
Age 9 → 18 mapped
🏅
30 Badges to Earn
Lightning badge for breaking the sprint benchmark. 7-Day Forge for a week streak. Craven Contender for hitting provincial selection standards. Training that feels like a game.
Milestone · Streak · Position · Social
🥗
Nutrition Guide Included
Age-specific nutrition for SA families. Protein targets. Pre and post-training meals. SA food from Pick n Pay prices. Stage 1, 2 and 3 specific. Built into the app.
Stage-specific · SA food
The Programme

3 stages.
12 levels.
1 pathway.

Ages 6–9 · Zero Equipment
Foundation Athlete

The brain wires movement patterns fastest between ages 6 and 9. A child who learns to sprint, jump, and change direction correctly at age 7 will be faster at 16 than one who never did. Stage 1 feels like games — but every drill has a purpose.

1
Spark · 36 weeks
Basic movement, sprint mechanics, fun games
2
Ignite · 36 weeks
Timed drills, agility patterns, first benchmarks
3
Build · 36 weeks
Plyometrics, med ball, structured programme
4
Launch · 36 weeks
Complex drills, peak Stage 1, Stage 2 readiness
U9 Benchmark Targets
10m Sprint
sub-2.4s
Broad Jump
122cm+
T-Drill
sub-12.5s
Push-Up Max
11 reps
Plank Hold
32 sec
🏉 Every benchmark is tracked in the app and compared against SA Rugby age-group norms every 4 weeks.
Ages 9–12 · Resistance Bands + Bodyweight
Development Athlete

Stage 2 is where training directly affects performance. Resistance bands introduced. Sprint distances increase. Protein targets matter for the first time. Benchmarks compared against Craven Week standards every 4 weeks.

5
Foundation · 36 weeks
Structured strength begins, bands + bodyweight
6
Load · 36 weeks
Band resistance, longer sprints, peak bodyweight volume
7
Power · 36 weeks
Medicine ball, depth jumps, speed endurance
8
Elite · 36 weeks
Peak conditioning, Stage 3 readiness assessment
U12 Benchmark Targets
10m Sprint
sub-2.1s
30m Sprint
sub-5.0s
Broad Jump
150cm+
T-Drill
sub-11.0s
Push-Up Max
18 reps
Ages 12–16 · Dumbbells · Trap Bar · Barbell
Advancement Athlete

Stage 3 is serious performance development. BokSmart protocol: no barbell before 14, coach present for all loaded exercises. Level 12 graduation matches the SA Rugby EPD physical battery exactly.

9
Foundation Strength · 36 weeks
Goblet squat, dumbbells, no spinal loading
10
Trap Bar · 36 weeks
Trap bar deadlift introduced · ages 13–14
11
Barbell Intro · 36 weeks
Back squat with coach present · ages 14–15
12
EPD Elite · 36 weeks
Full SA Rugby EPD battery · Craven Week ready
U16 EPD Benchmark Targets
10m Sprint
sub-1.8s
40m Sprint
sub-4.6s
Broad Jump
188cm+
T-Drill
sub-9.8s
Push-Up Max
35 reps
⚠️ BokSmart: No barbell work before age 14. Qualified adult supervision required for all loaded exercises.
The Dream Every SA Rugby Parent Has

Is your child
on track for
Craven Week?

RugbyForge maps the physical benchmarks at every age from 9 to 18 — based on SA Rugby EPD selection standards. You see where your child is, what selectors look for, and what to target next.

See Your Child's Pathway →
U9
Regional Club Selection
10m sub-2.4s · T-Drill sub-12.5s · Jump 122cm+
Done ✓
U11
District Trials
10m sub-2.2s · T-Drill sub-11.5s · Jump 140cm+
Done ✓
U13
Provincial Trials
10m sub-2.0s · T-Drill sub-10.5s · Jump 160cm+
← Now
U15
Craven Week U15
10m sub-1.9s · T-Drill sub-10.0s · Jump 170cm+
U18
Craven Week U18 · EPD Pathway
10m sub-1.8s · T-Drill sub-9.5s · Jump 188cm+
Built for Every Player

Your child's position.
Their programme.

Tap any position to see the training focus. A Wing and a Prop have completely different physical demands. RugbyForge gives each one exactly the right programme.

1
Loosehead
Prop
2
Hooker
Front Row
3
Tighthead
Prop
4
Lock
Second Row
5
Lock
Second Row
6
Blindside
Flanker
7
Openside
Flanker
8
No. 8
Back Row
9
Scrumhalf
Halfback
10
Flyhalf
Halfback
11
Wing
Back Three
12
Ins. Centre
Midfield
13
Out. Centre
Midfield
14
Wing
Back Three
15
Fullback
Back Three
Loosehead Prop — Scrummage power, neck conditioning, farmer's carry, hip thrust
Earn. Level Up. Share.

Training that feels
like a game.

30 badges across 4 categories. An 11-year-old who is 0.1 seconds from the Lightning badge will not skip a session. Every badge unlocks a WhatsApp share so the whole team knows.

⚡
Lightning
Break the 10m sprint benchmark for your age group
🏆
Craven Contender
Hit the Craven Week benchmark in any metric
🔥
7-Day Forge
Train 7 days in a row without missing a session
👑
Springbok Standard
Hit the U16 EPD standard in any benchmark
🎯
Level Up
Complete all 36 weeks of any level
💪
Iron Arms
Hit 20 push-ups in one set without stopping
🦘
Big Air
Beat your age-group broad jump benchmark
🌟
Half Way
Complete Level 6 — halfway through the programme
Fuel the Springbok

Nutrition guide
built in.

Age-specific nutrition for SA families. Protein targets. Pre and post-training meals with SA food at Pick n Pay prices. Stage 1, 2 and 3 specific — because a 7-year-old and a 15-year-old eat differently.

See the Nutrition Guide →
🍌
Stage 1 · Ages 6–9
1 banana + water before training. Chocolate milk after. No supplements — whole food only at this age.
🍗
Stage 2 · Ages 9–12
1.2–1.4g protein per kg per day. Brown rice + chicken + vegetables. Full meal plan under R400/week.
🏋️
Stage 3 · Ages 12–16
1.4–1.7g protein per kg. Carb periodisation. Post-training window 20–30 minutes. No creatine before 16.
🇿🇦
SA Food · SA Prices
Pap, chicken stew, boerewors, lentils, pilchards. Real food from Checkers and Pick n Pay. Not American supplement guides.
Simple Pricing

Two plans.
Everything included.

14-day free trial. No credit card required. Cancel anytime before your trial ends — you will not be charged.

Monthly
Annual Save 2 months free
Individual
Individual Player
R49
/month · 1 child · all positions
✓ All 12 levels · 3 blocks · 36 weeks
✓ Position-specific sessions — all 15 positions
✓ Weekly challenges & province leaderboard
✓ Benchmark tracking vs age-group norms
✓ 30 achievement badges
✓ Nutrition guide per position
✓ Parent dashboard
✓ 14-day free trial — no card needed
Start Free Trial →
Schools & Clubs
School / Club
R39
/player/month · minimum 20 players
20 players = R780/month  ·  50 players = R1,950/month
✓ Everything in Individual for every player
✓ Coach dashboard — track your whole squad
✓ Multi-team player codes (school + club coach)
✓ Exportable squad progress reports
✓ No maximum cap — grows with your squad
✓ 30-day school trial
Enquire via WhatsApp →
Calculate Your School Price
R39 per player per month. Minimum 20 players. No maximum — the more players, the better value. One school licence = the revenue of 16 individual subscribers.
players = R1,170/month
Get School Trial →
Questions

Everything you need to know

Does my child need any equipment?+
Stage 1 (ages 6–9) requires zero equipment — just space and a phone. Stage 2 (ages 9–12) introduces resistance bands which cost R50–R80 at Dischem. Stage 3 (ages 12–16) uses dumbbells and eventually a trap bar and barbell — but only at a gym with qualified adult supervision. The vast majority of the programme can be done outdoors.
Is RugbyForge BokSmart aligned?+
Yes. Every exercise, loading protocol, and progression follows BokSmart and World Rugby LTPD (Long-Term Player Development) guidelines. No barbell work before age 14. No contact work outside school practice. The programme a school sport coordinator can trust and recommend to parents.
How many sessions per week?+
Four sessions per week — Monday, Tuesday, Thursday, and Saturday. Each takes 30–45 minutes. They are designed to complement school training, not replace it. On weeks with matches, the app guides which session to reduce based on load management principles.
How long does each level last?+
Each level has 3 blocks of 12 weeks — 36 weeks total, approximately one full school year. A 6-year-old who starts at Level 1 and stays consistent will complete the full 12-level programme at around age 14–15. An 11-year-old placed at Stage 2 will complete the programme at around 15. The programme is designed to grow with the child for an entire rugby development journey.
My child plays a different position each week. Which do I choose?+
Choose the position they play most or want to develop for. The physical qualities — speed, power, agility — transfer broadly across positions. You can change position at any time in the profile settings. When you change position the app shows a confirmation screen explaining exactly what changes in the programme.
What happens after the 14-day free trial?+
After 14 days you are billed via PayFast — R49/month Individual. Cancel before the 14 days end and you will never be charged. Cancel anytime in your profile settings. No contracts, no commitment.
Do I need to download anything?+
No download needed. RugbyForge runs directly in your phone's browser. Open rugbyforge.co.za, sign up, and start immediately. On iPhone tap Share → Add to Home Screen to install it as an icon. Google Play Store version coming soon.
Can I enter my child's school when signing up?+
Yes. The signup form has an optional school or club name field. This helps us understand which schools our subscribers come from and allows us to approach those schools about group licences — which could reduce the cost for all parents at that school.

Start building your Springbok today.

14-day free trial. No credit card. Cancel anytime. Your child's first session is 4 minutes away.

Start Free Trial — It's Free →
BokSmart Aligned · All 15 Positions · Ages 6–16 · R49/month after trial