Rugby

Rugby specific training

The following Sports Coach pages provide information specific to the sport of Rugby:

• Assessment of rugby training needs
• Acceleration techniques and speed development
• Agility Training to meet the demands of field games
• Does pre-season strength training protect rugby players from non-contact injury?
• Fitness standards for rugby
• Hip flexors - the most underdeveloped muscle group in strength training
• How to plan a Rugby training program
• How to improve the function of the hamstring muscle group for speed
• Interval training for the games player
• Medicine ball workouts that can do wonders for your running velocity and power
• Stamina - the unwelcome word in rugby training
• Strength and power training
• Strength or size - which is the significant component for rugby players?
• Serious back training for rugby players
• Squat or ScrumTruk: which is best for quadriceps training for athletes?
• The ups and downs of hill training
• The benefits of explosive strength training for rugby football
• The performance benefits of flexibility training
• Training to increase energy supplies
• Training Program - 40 yard Dash
• Train like an athlete
• Vertical jump secrets
• Wilf Paish's Rugby football tests
• Why do rugby players scrum and maul at such different body heights?
• Find a Coach

Rugby - a dangerous sport?

Rugby has for many years been perceived as a dangerous sport. In South Africa they are driven to getting their coaches, officials and players adapt to making the game safer and more enjoyable for all. The IRB, SARU (S.A. Rugby Union) New Zealand & Australia rugby unions are all seriously driven for safety in Rugby. To view what the SARU has done please visit www.boksmart.com and you can also view the New Zealand site at www.coachingtoolbox.co.nz. Both these sites are extremely informative regarding safety and seasonal planning.

Developing a training programme

You will find the following pages useful in developing your Rugby fitness training program.

Planning the training

• How to prepare your training program
• Example training program
• Performance Profiling - how to identify weaknesses in your skills

General strength development

• Circuit Training - develops strength and endurance
• Weight Training program using dumbbells
• Weight Training program using free weights and machines
• Weight Training program for sprinters - uses Olympic lifts

Developing elastic strength

• Plyometrics
• Plyometric Exercises - Arms
• Plyometric Exercises - Legs
• Plyometrics High Intensity Exercises - Legs
• Complex Training - using weights and plyometrics exercises

General conditioning

• Developing your Core Stability - Abdominals and lower back
• Conditioning exercises for the legs
• Conditioning exercises for the lower legs
• Conditioning exercises for the upper body

Agility training

Some of these pages contain performance evaluation tests but they also make good training sessions.

• 'T' Drill Test
• Agility Ladder Exercises
• 505 Agility Test
• Illinois Agility Run Test
• Zig-Zag Test

Speed development

• Speed Training
• Speed Reaction Drills
• Running Economy

Endurance training - cardiovascular development

• Developing your VO2max
• Interval and continuous training
• Hill training
• Training with a heart rate monitor - Training Zones

Nutrition

• Nutrition - determining your daily requirements
• What to eat when training and competing
• Nutritional tips
• Sports Drinks

Psychology

• Sports psychology
• Relaxation techniques
• Overview of mental imagery
• Mental imagery - developing the skill

How To Play Rugby - A Tough Game Made Easy "How To Play Rugby - A Tough Game Made Easy" is aimed at assisting rugby players in enhancing their rugby skills and transforming them into skillful rugby players. You will find detailed information on rugby playing positions and their roles, explanation of rucks, mauls, scrums and lineouts, plus in-depth lessons on ball skills, fitness training and techniques to outwit your opponents. Select this link for more information on "How To Play Rugby".

Training for Rugby No other sport, in terms of fitness and coaching, has made such major strides in the last decade. Yet so many of the training and conditioning techniques now being used by professional players and their coaches have yet to percolate further down the sporting ranks. A must for every player and coach. Select this link for more information on "Training for Rugby".

Power Speed Resistor Provides resistance from partner for sprint training drills. Select this link for more information on "Power Speed Resistor".

Step Training Hurdles Excellent for agility, plyometric and sprint drill training. Available in 6 inch, 9 inch and 12 inch heights. Select this link for more information on "Step Training Hurdles".

Medicine Balls Medicine balls are a great multi-purpose training tool that can be used alone or with a partner to improve core strength, functional movements, reaction time, and coordination. Select this link for more information on "Medicine Balls".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Assessment of Rugby training needs
• Rugby Fitness standards
• Rugby Training to increase energy supplies
• Strength and Power Training for Rugby
• Planning the Rugby Training
• Wilf Paish Rugby Tests
• Speed Training Program
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event Articles

Associated Books

The following books provide more information related to this topic:

• Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2

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