Introduction Rugby is a physically demanding sport, and it requires players to draw on several components of fitness grouped as general, special and specific fitness. Since the game has become faster and more demanding, physical conditioning is equally important because it enhances performance and reduces injuries. Better performance is achieved through body size, strength, power, fitness, speed and agility. While training the young player, safety is of paramount importance. A lot of attention and emphasis is placed on strength and resistance programs for adult players and little significance is placed on training programs for junior players. This paper is very specific because it aims to develop a training program that focuses on speed and agility, for a 14-year-old half-out. Manuscript Physiological Characteristics Professional rugby players have well developed physiological features as indicated by maximal aerobic power (vo2 MAX) of between 48.6 and 62.6 ml/kg/min. They have mean measurements of “10m and 40m at speeds of 1.71 and 5.32 seconds respectively” (Gabbett 2002, p. 99). In comparison to Gabbett’s (2002) literature, young rugby players have less developed physiological characteristics as opposed to professional players. It is reported (Gabbett 2002) that there has been a general decline in physiological capacities of current players compared to rugby players during earlier decades. This could be attributed to the lifestyle changes that have been realized in the recent times. Body Characteristics Excess body fat is not ideal for a rugby player because it interferes with muscle contraction. Therefore, a player is not able to acquire the desired speed and agility required for a rugby match. In addition, the rugby player will have excess body mass that will be difficult to run with. The Irish Rugby Union highlights studies of the 1990 that showed Irish children as less fit compared with their European counterparts because they had more body fat, less coordination and lower agility (Irish Rugby Football Union 2013). Interval Training Interval training is effective for rugby players because of the intermittent nature of a rugby match. This kind of training is characterized by a row of activities that occur within defined distances or time. After each activity, there is a recovery period. Interval training is evident in the program designed below and falls within Meir, Colla & Milligan’s (2001) description of interval training as making use of distances and activities that are specific to the rugby match itself. These activities include moving up and back over 10 meters for durations of 30 to 90 seconds, repetitions and sprint efforts characterized by variation. The activities are of high-intensity as they are intended to increase the heart rate to at least 80%. Pre-Season Training during the pre-season is structured and specific. It begins with an emphasis on strength and power development and progresses towards other exercises in which speed and agility are part. The exercises detailed below entail no or minimal load: a ball. Little load at this stage is very important because it is associated with reduced injuries. In addition, there is need for rehabilitation time between