From rugby fields to gym floors: The journey of Alberton Rugby coach

Growing up in Kareedouw, a small town in the Eastern Cape, resilience shaped Derek Harwood’s journey from an early age.

He moved frequently with his family before settling in Riversdale, where he attended Oakdale Agricultural School.
Rugby was always his passion.

Straight out of school, he was contracted to play for the Lions, quickly making a name for himself in the junior teams.

By 2009, Harwood was playing in the Currie Cup, and by 2010, he was in pre-season training for Super Rugby, one step away from reaching the pinnacle of his career.

Then, everything changed.

A back injury during training brought his rugby career to an abrupt halt. What was supposed to be a bright future in professional sports was suddenly uncertain.

“There was no warning, no gradual phase-out. One day, everything just stopped. I had to start from scratch,” Harwood recalls.

Rebuilding: A new path in fitness

Without rugby, he found himself lost. Forced to step away from rugby, he faced an uncertain future. He took a job selling cars, earning just R2 000 a month, before moving into the printing industry.

Meanwhile, his injury still loomed over him.

Doctors recommended surgery, but the 50-50 success rate wasn’t a risk he was willing to take. Instead, he decided to strengthen his body naturally. That’s when he discovered CrossFit.

“CrossFit allowed me to train without putting too much strain on my back. It helped me rebuild my strength and regain control over my body. I think I’m even stronger now than before my injury,” Harwood says.

By 2019, his passion for fitness had grown so much that he opened a gym, H5 Fitness, from his garage. Slowly, he built it into a thriving business, helping others find strength the way he had.

Coaching: More than just rugby

Harwood’s return to rugby wasn’t planned, but it was inevitable.

In February 2023, he moved his gym to Dinamika High School, where he started conditioning their rugby teams.
Soon, he was working with Laerskool Orion Rugby Club as well.

Then, when Shane Kirkwood became the director of rugby at the Alberton Rugby Club, he reached out with an offer.

“I was asked if I wanted to get involved, and I said ‘yes’. It was a great opportunity,” he says.

Now, he oversees the conditioning of Dinamika’s rugby teams, working with players across all age groups.

At the Alberton Rugby Club, his role goes beyond fitness – he’s shaping the team’s mindset, culture and resilience.

“My biggest lesson in coaching has been learning how to deal with different people. Everyone comes in with their challenges. Some walk into training happy, others have had a tough day. As a coach, you must understand where they are in life, not just where they are on the field,” Harwood says.

Building mental toughness

For Harwood, coaching isn’t just about rugby – it’s about developing strong, confident individuals.

“I prioritise mental toughness because I feel people today give up too easily,” he explains.

“My goal isn’t just to make better players; it’s to make better people. I want them to walk confidently, to believe in themselves, not just on the field, but in life.”

That mindset extends to how he handles challenges and setbacks for himself and his players.

“You never truly lose. You win or you learn. After a loss, I always take time to reflect. What happened? What can we take from this? Every experience, good or bad, has a lesson,” he says.

Challenges and rewards

Balancing his gym business with coaching is no small feat. But for him, the biggest challenge isn’t physical – it’s mental.

“People walk into training carrying the weight of their day. Some are motivated, while some are struggling. The hardest part is getting them to focus, to be present in that moment,” Harwood shares.

“But when they achieve something and that hard work finally clicks, you see it on their faces. That’s the reward.”
At the Alberton Rugby Club, the goal is clear, “When we started last year, we aimed to be one of the top two open clubs by the end of this season. I still believe we can achieve that,” he says.

“But more importantly, I want every player to feel they belong. I want them to be proud of themselves first and then proud of the club. The results will come naturally when that happens.”

The role of club rugby in the community

Beyond the game, he believes club rugby has a vital role in bringing the community together.

“If you saw the crowd at our recent match against the Falcons, you’d understand what I mean. The energy, support. It reminded me of how things used to be.

“We, as a club, and everyone involved are working hard to bring that back. We want Saturdays at the rugby club to be the highlight of the week for the community,” he says.

To achieve that, the club is working hard to develop its players, starting with the basics.

“We’re focusing on fundamentals: passing, kicking and core skills. But we’re also working on individual growth. It’s about more than just the game,” Harwood says.

Life beyond rugby

Away from the gym and rugby fields, Harwood values family time, something often scarce in his busy schedule.
With three children aged 11, nine, and four, he cherishes the moments he spends with them.

He also enjoys the occasional round of golf and escaping to the countryside, where he unwinds away from the city’s hustle.

Looking back, he has one message for young athletes: “Finish your studies. Have a plan B. Not everyone is built to be an entrepreneur. If I had a degree to fall back on, my transition after rugby might have been easier,” Harwood says.

A lesson for the next generation

At 37, he has lived through the highs of professional sport, the lows of losing it all, and the triumph of rebuilding his life.

When asked about his biggest lesson throughout his coaching, he said, “Be proud of who you are. Don’t just say it, live it. Respect yourself and others. And never, ever give up.”

From a young rugby star to a mentor shaping the next generation, his journey proves that while the game might end, the lessons it teaches can last a lifetime.