Irish rugby fans have every reason to be excited as Josh van der Flier enters the 2025 Guinness Six Nations in arguably the best form of his career. The Leinster and Ireland back-row star, who made his international debut in 2016, believes he is playing better than ever. Now at 31, he has found a new level of efficiency and confidence, something that could make a huge difference as Ireland takes on England in the Six Nations opener at Aviva Stadium.

Despite being crowned World Rugby Player of the Year in 2022, van der Flier insists he has only improved since then. His statistics from the 2024 Autumn Nations Series support that claim, with standout performances that included three tries, 27 carries, 45 tackles, and an astounding 101 rucks hit across Ireland’s four games. The numbers show that he is not just maintaining his world-class standards but surpassing them.

Josh van der Flier New Approach to Longevity and Performance

What has been the secret to his recent success? According to van der Flier, the key has been refining his training approach, making every session count, and taking better care of his body. He has been learning from veterans like Peter O’Mahony and Cian Healy, two players known for their longevity at the highest level of the game.

“I’ve been trying to get the body in as good a place as it could be. My body feels the best it’s ever been,” van der Flier revealed. “I wouldn’t consider myself old by any means, but once you get past the 30 mark, you need to be thinking about these things.”

His biggest takeaway from speaking with O’Mahony and Healy? Efficiency.

“Up until three or four years ago, I’d probably finish training and stay out for ages afterward, and then you’d be stiff and sore the next day,” he explained. “Now, I try to be more efficient, get the key bits of practice in when warming up, and focus on recovery.”

From Anxious Debutant to Composed Leader

Van der Flier’s rise to prominence in international rugby has not been without challenges. When he first made his Ireland debut in 2016, he admits he was plagued by nerves. The pressure of performing on such a big stage weighed heavily on him, but over time, he learned how to handle it better.

A major turning point came during the 2021/22 season when he changed his mindset. Instead of obsessing over every detail of the game, he allowed himself to step back and relax.

“I lived with five other lads that played rugby for years, and all we talked about was rugby,” van der Flier said. “Then I met my girlfriend, now wife, and she wasn’t that interested in talking about rugby. That actually helped me, gave me a much better balance.”

By learning to switch off in the build-up to games, he found himself more focused when it mattered most. “I started trying to switch off more in pre-season… I felt really good, felt more relaxed, and was able to read the game better. Since then, I’ve just kept that going.”

Adapting and Improving with Age

As he enters the latter stages of his career, van der Flier is proving that age does not have to be a limiting factor. If anything, he is adapting and improving. His role in Andy Farrell’s Ireland squad has become more crucial than ever, offering experience and leadership alongside his ferocious work rate.

The openside flanker’s ability to maintain such high standards is not just about physical preparation but also about mindset. His confidence is at an all-time high, and he has developed an ability to stay composed under pressure.

“There’s a switch that happens when you realise you don’t need to be so wound up about the game,” he said. “I found that staying relaxed helped me get into more of a flow state. Since then, I’ve just been happy staying as relaxed as possible.”

The Six Nations Challenge Ahead

With Ireland looking to build on their recent dominance in the Six Nations, van der Flier’s presence in the team will be crucial. His ability to make game-changing tackles, carry the ball effectively, and secure turnovers at the breakdown makes him one of the most valuable players in world rugby.

As he prepares for his 69th Ireland cap, facing the same England team he debuted against, the question remains: can van der Flier maintain his blistering form and drive Ireland to another Six Nations title? If his recent performances are anything to go by, the answer is a resounding yes.

With an elite work ethic, an improved mindset, and a focus on longevity, Josh van der Flier is showing no signs of slowing down. If anything, he is just getting started.

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