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RUGBY TRAINING There are wide variety of shapes and sizes on the Rugby pitch, with each individual having their set role in the game. With players amalgamating as a team, every player can benefit from the following basic physical requirements, to develop a team with no weak links.
Speed work Muscular Endurance Use this circuit once a week to develop
muscular endurance, best performed alongside a skill session or on a day
after a match.
HK = HIGH KNEE RUNNING SS = SIDE STEPPING HTB = HEEL TO BUM
Perform 8-15 of each exercise as fast as possible,
remember first time around to perform just the leg circuit, then the leg
and upper body and finally all three. Make sure that you do the lap run
after each circuit.
Along with this session you can do straightforward cardiovascular training in the form of running, rowing and stepper's. Aim to build up to doing sessions that last a minimum of 45 minutes either 2-3 times a week. You can also do your weight training after your C.V. workouts, in order to give your body a chance to rest and recover for key matches. Concentrate on keeping your heart rate at about 65 - 75 % throughout your workouts (you should just be able to hold a brief conversation) for the first 4 weeks of training. As you become fitter, gradually increase both the time or training level to make the exercise harder, taking your heart rate to 70 - 80 % (talking hard), with the last minute or two on each piece of equipment flat out 85% and above. This last minute will help you prepare for times in the game when heavy pressure is on for a while, and there is no rest. It is here that your inner body strength will show, use these sessions to push yourself hard, but within your limits. Strength Training Read the notes on strength training on the site, concentrate on adjusting your workouts to allow for your body to recover, avoid training sore muscles. Train at low intensity's if you are new to weights, ideally using machines, as you become more competent aim to use free weights. Strength training should be performed a minimum of 3 times a week for all players, with a combination of methods used by different players.
If you're short of time to train, you can perform your weight training sessions after your C.V. workouts, giving you more time to spend on skills required. The press-up circuit and abdominal workouts should also be implemented into your training. Use the weight training login sheet to monitor your progress, with the amount of weight that you can lift as well as the reps. Co - ordination / Skills Eye - Body - Brain, is the way we want to have our co-ordination and skills. Unfortunately many of us see the ball, and our body takes too long to react to it passing us. This area can be improved by developing what is called your motor skills, so that you see the ball, and your body automatically positions itself in the correct place. With a complete variety of situations you can be in for a ball to pass you, you need to work on improving your total body, to react as one fast efficient machine. Ladder Drills Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with approximately 15 inch squares. Combining ladders so that you go both forward and side ward's, will give you rapid results. The numbers indicate the order to run in.
.. ... ... .. .....
By performing these drills in both directions, you will soon realize that you are better on one side than the other. Aim to work on your weaker side for greater improvements in your game. Ball Drills Becoming the fittest and strongest player on the pitch is pointless, unless you can handle the ball under extreme pressure well. Turning at speed, passing, catching and kicking is all skills that you can work on, ideally as a team on the pitch. THE FOLLOWING EXAMPLES ARE OF SUITABLE BALL DRILLS
Discipline Its simple, whatever the referee says, it goes. Avoid getting penalties or getting sent off by learning to rise above poor decisions, and keeping disciplined throughout the game. If you get fouled, pick yourself up and get on with the game, lashing out at your opponent can end with your team playing with fewer men, and you not being popular with your teammates. I'm personally not good at team sports, as I don't like to lose because of a weak link within the team. What I'm now learning to do, is to find that weak link and rectify it. If it means dropping a team member because there is a stronger player, then accept the coach's / managers choice and simply ask what you need to do to get your place back. Too many players once dropped have a completely negative attitude. Look upon it as a challenge to prove your coach wrong. Train wiser and smarter than before, show commitment to your team, and even if you don't make the first team, at least you can respect yourself for trying and giving 100 percent.
Stretching As with most sports, people forget to stretch prior to the start of the game. With Rugby having sudden bursts at any point in the game, it is vital to stretch the whole body in order to prevent injury. After a gradual warm-up spend time stretching, both statically; (see the section on stretching in the fitness area of the Web Site), then DYNAMICALLY. Dynamic stretching involves slow controlled rhythmic movements progressively through the range of movements associated with your game. A section on dynamic stretching will be added to the site. A key point to remember is at the half time stage in a match, keep warm, take in fluid and energy bars that you are used to, to help your energy and concentration levels. Whilst listening to any team tactics, keep stretching your muscles and if possible, learn how to massage your own legs to help prevent injury and prepare yourself for the start of the game. At the end of your game, spend time again stretching after you have showered / bathed, paying particular attention to any cuts or bruises. Have any injuries looked at as soon as possible, as minor injury's become major ones, resulting in fewer matches for you. Due to the nature of the game, you will always pick up injuries, avoid these as much as possible by wearing correct protection and footwear. Use strapping around your ankles and to help strengthen the ankle joint. Head wear and protective padding is certainly recommended, along with a good pair of rugby boots, a high cut gives good support and protection suitably for props, hookers and locks. A mid cut allows slightly freer movement whilst still giving both support and protection, normally worn by the flankers and number 8. A low cut will give the greatest range of movement at the expense of support and ankle protection. There is a dedicated section on stretching within the members area of the site, designed to help prevent injury, in order for players to be able to train and play all season. Take the time to train well, and you will get more out of your game! Serious about your fitness, there are currently over 1,500 different exercises with new training programs added each week within our members area.
© www.netfit.co.uk
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