If you dream of representing Kenya on the rugby field, there’s no better person to learn from than Andrew Amonde. A former Kenya Sevens captain and now a Strength & Conditioning coach with the national side, as well as doubling up as a DBA Academy Coach, and part of KCB rugby coaching staff. Andrew has years of experience at the highest level and shares invaluable insights for young players who aspire to follow in his footsteps.

What It Takes to Become a Top Rugby Player

Becoming an elite rugby player requires more than just talent. According to Amonde, the key ingredients are:
• Physical fitness – Strength, speed, endurance, agility, and coordination
• Technical skills – Mastering the basics like passing, tackling, catching, and kicking
• Mental toughness – The ability to push through challenges and setbacks
• Dedication– A strong work ethic and a passion for continuous improvement

"Rugby is not just about physicality. You need the right mindset and a willingness to learn every day," says Amonde.

The Sacrifices of a Rugby Career

Amonde emphasizes that becoming a professional rugby player requires significant sacrifices. "You will have limited time with family and friends, a controlled social life, and the constant risk of injuries," he explains. Mental strain is also a major factor, as players deal with high expectations and pressure to perform.

Despite these challenges, the rewards of the game, representing your country, traveling the world, and building lifelong friendship make it all worthwhile.

How Young Athletes Should Train for Strength, Speed, and Endurance

For young rugby players, developing strength, speed, and endurance is crucial. Amonde advises following an age-appropriate training plan, focusing on:
• Bodyweight exercises – Push-ups, squats, lunges, and pull-ups
• Resistance training – Gradual introduction to weight training under supervision
• Core strengthening – Exercises that build stability and power
• Speed and agility drills – Sprint work, ladder drills, and plyometrics

"Training smart is just as important as training hard. Avoid injuries by focusing on proper technique and recovery," Amonde advises.

Key Physical Attributes of Top Rugby Players

To excel in Kenya rugby, young players need to develop a mix of attributes tailored to the sport:
• Strength and power – For tackling and breaking through defenses
• Speed and endurance – To maintain high performance throughout the match
• Agility, balance, and coordination – Essential for quick movements and ball control
• Flexibility and mobility – To prevent injuries and improve movement efficiency

"Top-level rugby is about explosive power and endurance. You have to be able to sprint at full speed and recover quickly," says Amonde.

How to Get Noticed and Make It to the National Team

For those dreaming of playing for Kenya Sevens or the Kenya Simbas, Amonde stresses the importance of hard work, self-motivation, and mastering the fundamentals.

"Join your local rugby club or academy and compete in leagues where scouts look for talent. The more exposure you get, the better your chances of getting selected," he says.

Kenya’s rugby pathway includes school rugby, club competitions, and representative tournaments like DBA Africas Futures Cup, which showcases emerging talent. Players who consistently perform well at these levels increase their chances of national selection.

Final Words For the Next Generation of Kenyan Rugby Players

Amonde’s message to young players is both inspiring and motivational: "Your journey in this incredible sport will be filled with challenges, triumphs, and growth. Rugby is more than a sport, it’s a way of life. It teaches you values like discipline, respect, and teamwork, which go far beyond the field”.

“Embrace the journey, cherish the friendships, and give everything you have to the game. The only limits you face are the ones you set for yourself. Now go out there, work hard, and make your mark. The future of Kenya rugby is in your hands."

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