Rugby Training

Rugby is one of the most physically demanding games in terms of player injuries. Since both Rugby Union and Rugby League have gone professional injuries have increased nearly 50% due to rugby players becoming physically stronger and faster and playing with generally more determination.



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.
 

DISTANCE
SPEED
DRILL / NOTES
2 X LAPS LIGHT RUN WARM UP & STRETCH
3 X LAPS JOG / RUN PACE YOURSELF *
3 X 1/2 LAPS AS ABOVE DO DRILL, PASSING BALL BETWEEN PLAYERS
1 X LAP RUN PACE HK - SS - HTB -SS *
4 X 1/2 LAPS FAST RUN LEG CIRCUIT AFTER EACH 1/2 LAP 
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS UPPER BODY CIRCUIT 
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS ABS CIRCUIT
4 X LAPS SPRINT-JOG SPRINT ONE SIDE THEN JOG BACKWARDS *
4 X 1/2 LAPS FAST DO DRILL, PASSING BALL BETWEEN PLAYERS
5 X LAPS FAST RUN LEG CIRCUIT AFTER EACH LAP
2 X LAPS LIGHT RUN COOL DOWN & STRETCH

HK = HIGH KNEE RUNNING SS = SIDE STEPPING HTB = HEEL TO BUM

AIM TO SPRINT THE WIDTH OF THE PITCH, THEN JOG BACKWARDS ALONG THE LENGTH BEFORE SPRINTING AGAIN. ONCE YOU GET FITTER, YOU CAN THEN SPRINT THE LENGTH AND JOG ON THE WIDTH.

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.
 

LEG CIRCUIT

 

 

Two footed squat thrusts - aim for a 12 inch jump.
Walking lunge forward - changing lead leg.
Alternate leg squat thrusts - count reps on 1 leg only.
UPPER BODY CIRCUIT
Wide arm press-up. Take elbows out to your sides.
Normal press ups, aim to keep a straight line through your back.
Close Hand - Aim to keep your thumbs touching each other.
ABDOMINAL CIRCUIT

 

 

Normal sit ups, keep your chin off your chest.
Alternate elbows to knees - count reps on one side only.
Alternate hand to foot - count reps one side.

Along with this session you can do straightforward cardiovascular training in the form of running, rowing and steppers. 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.

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