FITNESS
FOR RUGBY UNION
By
Clive Brewer MSc, BSc(Hons), CSCS
The modern game of rugby union is one of the most demanding sports around in terms of the physical fitness levels needed to play at the highest levels. The game requires high levels of speed, agility, Strength, power and endurance in order to be effective at the top levels. This combination of requirements is rare in the sporting arena, and offers a considerable challenge to those who wish to play the game to the best of their ability.
Fitness is very important: You may be the best technical scrummager in a game, but you will not be effective if are not able to perform after the first few minutes due to fatigue. Research undertaken in 1992 (McLean, 1992, Journal of sports sciences) indicated that there were between 24 and 45 scrums in a 5-Nations match, so endurance is essential (and the game physical demands of the game have advanced since this research, due to professionalism and law changes making the game quicker!). Similarly, a scrum-half who cannot be at every breakdown to begin the next phase of play after every ruck and maul will never reach the top, and if he is not powerful or fast enough to exploit space around the base of the scrum, his game will lack a dimension.
Above are two examples highlighting examples of some
positional demands of the players. However, every player (regardless of his
position) needs to be able to work at high intensities with small rest breaks
for 80 minutes. Top level players will run between 4 000 and 6 000m in a game
(bearing in mind that 5000m constitutes an endurance event in athletics), much
of it at high intensities.
Also, gone are the days when forwards tackled and backs ran: Every player needs
to be powerful in the tackle (refer to Strength and Power), be agile
enough to avoid contact where necessary, and explosive enough to break a
defensive line.
Now you begin to appreciate the all-around physical demands
of the game. Link this in with the different requirements of every position,
and you can appreciate that, along with technical and tactical skill, and the
correct mental state, physical fitness forms a huge part of the players
individual profile and the overall squad profile. Coaches can, after all, only
play a game involving multiple phases if they have players fit enough to do so.
For this reason, squad fitness work can also be linked in with team training
drills, in order to make the most of the time available in training (refer
to Agility Drills).
Players also need to be thoroughly prepared and ready to train / perform at
optimum levels, and therefore also need to be thoroughly warmed up prior to
starting their physical activity (refer to Warm Up section).
Also, it is important that you structure your training, in
order that development work is undertaken before match-intensity work, and that
improvement in fitness is continued as much as possible throughout the training
season.
(Refer to Planning section).
It is also important that, prior to planning any training scheme, you
appreciate your current fitness levels, and so therefore you should also
undertake some specific tests related to the performance demands of rugby
union.
Lifestyle factors such underpinning your training with appropriate nutrition
are also essential for the modern player (see Nutrition).
The aim of this page is to provide you with information and ideas to inform your training and provide you with the latest ideas for development of your fitness levels. If you have any further questions, feel free to e-mail me here.
Good luck, and enjoy the training!!
What Is This Thing Called 'Core
Stability'?
This month before we look further at specific injury
diagnosis and treatment, I would like to answer this question that is
frequently asked to me. A great deal of attention has recently focused on the
concept of ‘core stability’ or trunk stabilisation. This concept is embodied in
many stretching and strengthening regimes such as yoga, Pilates, Feldenkrais
and the Alexander Technique. It may crudely be interpreted as trunk strength
but involves more than that - you need to have good body awareness and
‘balance’.
In mechanical terms this concept proposes that you need to have a strong or
stable base from which any lever system i.e. your limbs can operate.
Physically, this is allows you to brace your back whilst performing leg and arm
exercise allowing a more effective transfer of energy to your limbs from the
large and strong muscles in your back and pelvis i.e. gluteals (buttocks), hip
flexors, back extensors and lats during activities such as running and
scrumming.
In addition, it protects your back from injury as muscular forces are not absorbed by, but transferred from, your back during forceful activity.
It’s Not All About Strength
However certain elements may overwhelm the ability of your
abdominal and back muscles to maintain a stable trunk. One of the benefits of
stretching may be that the lengthening of a muscle may allow it to work more
effectively and enhance the ability of a muscle to stabilise joints or areas of
the body that allow better transfer of energy through the muscular system. This
requires skill in identifying which movement is being compromised by a tight
muscle. In particular tight hamstrings (back of thigh) and tight quadriceps
(front thigh) may pull the pelvis into rotation during running and other
activities such as scrumming, which no amount of ‘stabilisation’ may correct.
Thus stretching of the relevant tight muscles is an integral part of the
stabilisation routine.
Here’s What To Do
Below are examples of some Trunk (Core) Stability Exercises. These exercises are important because they teach you to have a strong back and hips. It is my common observation that many rugby players have strong peripheral muscles but have poor central i.e. spinal muscle strength and control, and would benefit from the following basic exercises.
Repeat 15 times slowly with the emphasis on quality and control - brace back and keep pelvis straight and aligned
· Practice a back ‘brace’ in standing by tightening up your abdominals with the following cues (a) pull your belly button inwards without flattening your back (b) tighten up your pelvic floor i.e. stopping the flow urine if you were having a pee (c) relax your breathing without relaxing the brace and feel some tightness in your lower back. Hold for 5 seconds.
- Standing balancing on one leg
and slowly swing the other leg backwards and forwards in the full running
action without the pelvis rotating, twisting or dipping. Progress to doing
the exercise with the eyes shut.
- Stand on one leg on the wobble
board in the gym (or rolled up towel) and do single knee bends keeping
your balance, pelvis straight and hip/knee/big toe in alignment as you
glance down.
- Lie on your stomach, brace your
back and do the opposite/same side/all four arm and leg lifting routine
without the back arching at all.
- Sit on the balance ball in the
gym (or inflated hot water bottle on a chair at home) and balance on
alternate legs (the other out straight).
- In the push-up position with the
feet balancing on the ball, balance on one hand, then the other hand, then
each foot on the ball, holding 5 seconds repeated 5 times.
- Lie on your back on the ball
(just above shoulder-blade level) and balance on one leg (knee bent at 90
degrees) with the other leg out straight. Hold 5 seconds repeated 10
times.
There are loads of other exercises on the physio / swiss ball, or sit-fit disc in the gym - we’ll speak more about these in the future. Many plyometric exercises are a progression of these exercises and should be incorporated into any program
THE
STRETCHING DEBATE
By Ken Raupach
The relationship between stretching joints and muscles to
sports performance is an issue that is commonly debated amongst sportsmen and
women. Stretching generally has been seen as beneficial in all its forms. More
recently sports scientists have reviewed the effects of stretching on a number
of issues such as injury rates and muscle performance and have come up with
some surprising results that challenge the accepted underlying concepts. For
example it has been suggested that a muscle stretching programme does not have
a positive effect on injury rates amongst Australian army recruits undergoing
training, and that stretching was not related to better performance in
endurance events. The purpose of this article is to present an overview of the
current concepts of stretching and evaluate the benefits of stretching and propose
a protocol of stretching that may be beneficial to rugby players.
The benefits of stretching have been described as physiological and neurophysiological. Physiological benefits are increasing the length of muscle, tendon, ligament and nerve tissue, and joint range of motion. This allows the overall range of motion during sport to be increased that may have benefits in improved performance, such as flexibility in the tackle situation and jumping in the lineout. However, in these situations, issues of technique, strength and speed may be of much greater importance.
Other physiological benefits such as increases in speed of running and other movements have traditionally been attributed to improved flexibility, however good quality research in this area is inconclusive. Speed is a complex interaction of a great number of variables such as muscle strength, speed of contraction, neuromuscular co-ordination, efficiency of movement and others. Indeed some researchers have proposed that increases in muscle length may decrease the elastic recoil in a muscle that may have detrimental effects on speed. This may be music to the ears of those who abhor the excruciting pain of a strong hamstring or sciatic nerve stretch. However, there is no evidence that this is the case and is not borne out by clinical experience.
Neurophysiological benefits are those that relate to
improved firing of muscle contractions. It is recognised that the greater the
sensory awareness of a body area the more efficiently the brain can programme a
movement. It may well be that neuromuscular facilitation or ‘warming-up’ occurs
with stretching prior to exercise that results in improved performance of
muscle contraction.
One of the two main benefits of stretching may be that the lengthening of a muscle may allow it to work more effectively and enhance the ability of a muscle to stabilise joints or areas of the body that allow better transfer of energy through the muscular system. This requires skill in identifying which movement is being compromised by a tight muscle. A great deal of attention has recently focused on the concept of ‘core stability’ or trunk stabilisation. In mechanical terms this concept proposes that you need to have a strong or stable base from which any lever system i.e. your limbs can operate. Physically, this is allows you to brace your back whilst performing leg and arm exercise allowing a more effective transfer of energy to your limbs from the large and strong muscles in your back and pelvis (i.e. gluteals, hip flexors, back extensors and lats), during activities such as running and scrumming. In addition, it protects your back from injury as muscular forces are not absorbed by but transferred from your back during forceful activity. However certain elements may overwhelm the ability of your abdominal and back muscles to maintain a stable trunk. In particular tight hamstrings and tight quadriceps may pull the pelvis into rotation during running and other activities such as scrumming, which no amount of ‘stabilisation’ may correct. Thus stretching of the relevant tight muscles is an integral part of the stabilisation routine.
In my experience the most important effect of stretching is to avoid injury during sport. There are a multitude of studies that do not demonstrate a significant reduction of injury with warm-up stretches and exercises, and there are many sportsmen who appear to survive without stretching. However there is more evidence that stretching is beneficial in preventing injury. This is particularly true in preventing recurrence of injury, as there is usually some compromise of soft tissue flexibility with injury.
BASIC
PRINCIPLES OF TRAINING
The principles of training that are outlined below should be followed to allow your training to progress. These should be applied to every, and all, forms of training that you undertake.
Overload:
This principle states that training programs should stress the players’
physiological mechanisms enough to cause an improvement. This means that
working on the same programme for a long time will not cause you to improve.
Therefore, training status will be improved by gradually increasing the load
that your body is working against. This can be achieved by either progressively
altering:
The intensity (how hard you work) of the session:
The number of repetitions that you do, the work time, the rest time, the mass
lifted, etc.
The volume (how much work you do) of the session:
How many exercises or sets you do
The frequency of training: How many sessions per week that you do.
Progression:
This is a continuation of the overload principle. As the bodies physiological
mechanisms adapt to your training, there is a need for the training to be
advanced, otherwise you will remain at a training plateau and not respond to
further training efforts.
This progression has to be gradual in nature however, so as to prevent you
becoming injured by over-exerting yourself, and possibly demotivated to further
training because you are not achieving the training targets.
Specificity:
All training routines need to be tailored to the specific demands of the sport,
and the position being trained for, and the individual needs of the athlete, so
as to maximise the competitive advantage. This is very important, as
inappropriate training is a waste of time and resources, and can be detrimental
to performance.
Recovery:
Physical training only provides the stimulus for strength development. The
recovery period is the time when the bodies’ physiological mechanisms for
improvement are implemented. Insufficient recovery time will lead to the body
becoming overtrained. This will lead to poor performance and an increased risk
of injury. If the recovery period is over-sufficient, then the training effect
will be lost.
Indeed, it is important that everyone realises that training / playing only provides a stimulus for improvement: It is only through rest that the body can actually improve. This can be explained diagrammatically by a theoretical model of the overcompensation cycle:
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Therefore, if you allow sufficient recovery time for each
physiological component(s) (for example muscles, aerobic / anaerobic system,
joint structures) that was trained in a session (or sufficient recovery time
from a game, which stresses all the bodies systems) to recover, you will find
your capabilities are enhanced.
Conversely, if you train too soon, you will not allow your body to recover
sufficiently, and the next session will commence from a fatigued state. If this
pattern continues, the result will be a state of overtraining and burnout.
Reversibility:
The “use it or lose it” phenomenon. The training gains achieved will be lost if
the training load is removed. Therefore you need to plan and control training
schedules (i.e. if you are going on holiday, or when injured) so that a
sufficient level of general activity is maintained to prevent detraining
(reversibility) occurring.
Structuring the training year
Planning is about deciding (in advance) what is to be done, how it is going to be done, and who is going to do it, so as to achieve pre-determined objectives. In order to obtain maximum benefit from your training, the yearly training programme should be divided into periods that accomplish different goals which build into each other, allowing the player to achieve peak performance when it matters.
The rugby player must try to perform at peak for a number of successive weeks over the extended period of a season. However, the basic principles of peaking (The manipulation of training variables so as to maximise potential for competition performance) must be adopted during out-of-season phases, and during individual weeks.
It is usual to divide the training year (known as a
macrocycle) into shorter Mesocycles.
This is a system of several training weeks, typically 4-8 weeks in length,
which are designed to control of the cumulative effects of training series
& prevent disturbances to the training process. Each mesocycle has its own
particular aim.
It is common to divide the rugby year into the following phases: Off-season,
Pre-season (early and late) and In-season.
Microcycles are training weeks that build into the aims of the mesocycles.
Within these weeks are individual sessions, each with its own objective (for
example, endurance development, speed development, agility development,
strength improvement, etc).
Click here to see how an example of how the training year may be structured.
The importance of recovery:
Training schedules should all follow the principles of training. (LINK TO PRINCIPLES OF TRAINING). These principles are all based upon a theoretical model (See figure 1). This diagram also illustrates that it is only through recovering appropriately from training sessions that the athletic potential of a player can actually improve, and that training / playing only provides a stimulus for improvement.
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Basic principle: If you allow sufficient recovery time for each physiological component(s) (for example muscles, aerobic / anaerobic system, joint structures) stressed in a training session (or a game, which stresses all the bodies systems) to recover, you will find your capabilities are enhanced. Conversely, if you train too soon, you will not allow your body to recover sufficiently, and the next session will commence from a fatigued state. If this pattern continues, the result will be a state of overtraining and burnout, with all the associated injuries and mental problems associated with this. Therefore you should avoid the temptation to think that one more session in the programme is beneficial
Example training weeks:
Detailed below are 2 example training weeks, which would fit into different mesocyles with the training year.
Training week 1 is for an adult back-row forward playing at
a high (not professional) standard of rugby (below national league level), from
the mid-pre-season mesocycle. This player is not able to train at any other
time than in the evenings, but requires high levels of fitness in order to cope
with the demands of his position at the level he plays at.
The aim of this phase is to progress training towards the high intensity
workloads encountered in the next phase, and add to the baseline strength and
endurance levels built upon in the previous weeks. As matches are not played
during this phase, the player does not have to worry about reducing his
training volume towards the end of the week to ensure that he peaks for a
Saturday match. Club training during this phase will normally, for the amateur
player, be twice a week, and should utilise both running and specific fitness
drills incorporating ball work in order to accomplish the aims of this training
phase. Such sessions would therefore have to be encompassed within the designed
schedule (i.e. the player should not be forced to undertake extra work, but
adapt the outlined schedule accordingly).
WEEK 1:
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Day |
Activity |
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Monday |
Agility drills, plyometrics and acceleration drills |
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Tuesday |
Strength training |
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Wednesday |
Aerobic training: long intervals |
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Thursday |
Strength training |
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Friday |
Anaerobic training: game related drills |
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Saturday |
Strength training |
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Sunday |
Rest (regeneration session) |
WEEK 2:
This training week is an
example of that which a professional back-row forward could expect in the early
to mid-season phase of the year. This plan also demonstrates how concepts
relating to peak fitness can be used to structure the technical and tactical
(as well as psychological, although this is not obvious from the below example)
elements of training.
The aim of this training phase should be to utilise high intensity, low volumes
of training in order to continue to improve fitness levels whilst allowing peak
performance in the matches on Saturday.
Notice, therefore, that the most physically demanding training is undertaken in
the first 3 days of the week, with the lower intensity, less demanding sessions
occurring on Thursday. Friday is given over as an active rest day, allowing
recovery of the body tissues, and energy stores, prior to playing on Saturday.
Notice also how the weight training sessions have a different focus, thus
avoiding over-stressing the players muscle tissue, and that such sessions occur
on different days to the heavy contact session (Tuesday morning).
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Day |
AM |
PM |
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Saturday |
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Match |
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Sunday |
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Active recovery seesion: swimming pool |
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Monday |
0930: Video review of game |
Weights: upper body focus |
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Tuesday |
0930: Club training - contact drills & fitness (anaerobic
endurance: match intensity shuttles |
1400: Club training - unit skills:scrum, line-out |
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Wednesday |
0930: Club training - unit roles, moves, opposed practise &
fitness: speed, agility |
Weights: complex lifts, power training |
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Thursday |
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1500: Club training - positional skills & team preparation |
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Friday |
Travel (away games), regeneration session (home games) |
Team talk, preparation |
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Pre
Season Training Schedule |
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Date
Northern Hemisphere |
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May |
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June |
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July |
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August |
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Southern Hemisphere |
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November |
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December |
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January |
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February |
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Weeks |
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46-52 |
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1-3 |
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4-6 |
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7-10 |
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Period |
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Early pre-season |
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Pre-season |
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Late Pre-season |
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Testing |
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2 |
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3 |
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Flexibility |
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Players should strech
before and after every session: Players will also be encouraged to
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Mesocycle |
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Active Recovery |
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Develop Endurance Base |
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Develop Tolerance for
high intensity activity |
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Game specific fitness |
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Endurance Training
Methods |
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Rowing High volume, low
intensity Cross Training |
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Fartleks Intervals: |
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Fartleks Intervals: Game specific drills |
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Fartleks Intervals: Game specific drills |
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Speed training
Mesocycle |
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Active Recovery |
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Develop technical base |
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Develop Tolerance for
high intensity activity |
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Game specific speed
& running patterns |
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Speed traing
Mesocycle |
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Cross training |
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Technique drills Positional agility drills |
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Increase acceleration
Drills Top speed |
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Game specific speed
& running patterns |
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Plyometrics |
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Low intensity |
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Medium Intensity |
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High Intensity |
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Plyometrics
Volume |
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1 X Week |
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2 X Week |
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1-2 X Week |
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Example
contacts per session |
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80 |
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90-100 |
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100-120 |
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Mesocycle |
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Active Recovery |
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Develop strength base |
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Develop power base |
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Maximal Power Training |
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Volume |
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Cross Training |
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2-3 X Week |
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2-3 X Week |
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2-3 X Week |
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Sets |
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1 warm up, then 3 sets
per exersise |
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1 warm up, then 3 sets
per exersise |
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1 warm up, then 3 sets
per exersise |
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Reps |
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8-10 |
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6-8 |
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4 |
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Speed /
Technique |
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slow (heavy lift: 3-4
secs. For lifting and returning phase) progressing to explosive movements |
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Recovery |
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1 minute between sets |
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2 minute between sets |
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1.5 minute between sets |
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Early
Season Training Schedule |
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Date
Northern Hemisphere |
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September |
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October |
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November |
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December |
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Southern Hemisphere |
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March |
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April |
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May |
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June |
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Weeks |
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11-46 |
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Competition |
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Testing |
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Flexibility |
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Players should strech
before and after every session: Players will also be encouraged to
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Mesocycle |
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Early competitive training
(endurance improvment) |
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Mid-season competitive
training |
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Endurance
Training Methods |
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Game related Interval
runs |
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Speed
training Mesocycle |
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Early competitive
training (Speed / power / agility improvment) |
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Mid-season competitive
training |
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Speed traing
Mesocycle |
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Positional technique,
agility, acceleration, reactionand top speed drills |
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Plyometrics |
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High Intensity |
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Variable intensity
depending upon competitive demands |
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Plyometrics
Volume |
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1 X Week |
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Example
contacts per session |
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100-120 |
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Variable |
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Mesocycle |
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Early competitive
traing (Power Improvement) |
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Mid-season competitive
traing |
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Volume |
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2 X Week |
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2 X Week |
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Sets |
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1 warm up, then 3 sets
per exersise |
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1 warm up, then 3 sets
per exersise |
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Reps |
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4 |
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Various depending upon
microcycle aims |
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Speed /
Technique |
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slow (heavy lift: 3-4
secs. For lifting and returning phase) progressing to explosive movements |
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Circuits (power &
muscular endurance), fast weights (60% max, in early season, reduced to 40%
max, in late season), Body weight exercises. |
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Recovery |
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1.5 minute between sets |
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Variable with objective
of session |
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Late
Season Training Schedule |
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Date
Northern Hemisphere |
January |
February |
March |
April |
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Date Southern
Hemisphere |
July |
August |
September |
October |
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Weeks |
11-46 |
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Period |
Competition |
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Testing |
Option |
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1 |
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Flexibility |
Players should strech
before and after every session: Players will also be encouraged to
oundertake flexibility training away from squad sessions. |
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Mesocycle |
Mid-season competitive
training |
Late-season competitive
training |
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Endurance
Training Methods |
Game related Interval
runs |
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Speed
training Mesocycle |
Mid-season competitive
training |
Late-season competitive
training |
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Speed traing
Mesocycle |
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Positional technique,
agility, acceleration, reactionand top speed drills |
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Plyometrics |
Variable intensity
depending upon competitive demands |
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Plyometrics
Volume |
1 X Week |
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Example
contacts per session |
Variable |
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Mesocycle |
Early competitive
traing (Power Improvement) |
Mid-season competitive
traing |
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Volume |
2 X Week |
2 X Week |
1-2 X Week |
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Sets |
1 warm up, then 3 sets
per exersise |
1 warm up, then 3 sets
per exersise |
1 warm up, then 3 sets
per exersise |
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Reps |
Various depending upon
microcycle aims |
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Speed /
Technique |
Circuits (power &
muscular endurance), fast weights (60% max, in early season, reduced to 40%
max, in late season), Body weight exercises. |
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Recovery |
Variable with objective
of session |
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FITNESS EVALUATION TESTS
FOR RUGBY PLAYERS
The
following tests have been designed to allow any player to undertake a form of
fitness evaluation, without the need for expensive equipment and a lot of time.
Testing is important for all players, as it provides a
baseline from which you can assess your progress and measure improved
performances that have occurred as a result of the invested training effort. 
ENDURANCE TESTS
Body composition:
Height and weight (mass) data provide an indication of the physical stature of players.
Girth measurements provide an easy indicator of the
anthropometrical composition of the player, and can be used to measure the
change in physique over time. All girth measurements are taken with the player
in a relaxed state (i.e exhaled and with muscles untensed).
Measurements are taken at the widest point of the upper arm, the nipple-line of
the chest, the mid-point of the thigh and the waist.
Aerobic endurance:
The ability to maintain a moderately high level of effort for sustained periods. The 3000m distance is representative of the distances covered during a game of top level rugby union, and is a standard test for International squads.
Anaerobic endurance:
The ability to maintain a high level of effort through repeated or long duration sprints or during successive periods of contact work during the game. This is important if a player is going to make a significant contribution to a successive number of phases in a game with little or no recovery in between.
Player begins on the deadball line (or a marked line 10m back from the try-line). On the “go” command (stopwatch started), he sprints to the 5-metre line, and back, to the ‘22’ and back, to the ‘10m line’ and back and then to the half-way line and back (watch stopped). The player then gets 2 mins rest, and then repeats, until 3 runs have been completed.
The best time is recorded, and multiplied by 3 to provide the “optimal time”. The totals of all 3 runs are added together to give the test score. The difference between the optimal score and the test score indicates the amount of fatigue experienced in the player, from which an inference can be made about his anaerobic fitness levels.
SPEED TESTS
Sprint performance:
If photo-electric cells (electronic timing devices) are
available, players perform a 10m acceleration sprint (standing start) and 35m
sprint with a flying (5m acceleration) start.
If hand-timing is to be undertaken, players perform both sprints from a
standing start.
Speed agility:
Speed agility test records the ability of the player to
change direction at pace, either running backwards, forwards or sideways. This
requires both quick movement, balance and co-ordination, and is important for a
player requiring evasive movement.
This is measured using a “T-test”.
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Player begins at X1, facing X2. On the “go” command
(stopwatch started), the player sprints to the left hand side of X2.
At X2, player turns through 180o (i.e. faces the direction he has just come
from), and sidesteps to X3. A sidestep involves keeping the body parallell with
the direction of movement, and the feet must not cross. At X3, player touches
the ground (outside of the cone) with the left hand. Immediately sidestep
across to X4 (again, ensuring that the sidestep technique is not compromised),
and touches the ground with the right hand, sidesteps back across to the far
side of X2. At this point, the player runs backwards, as fast as possible until
the finish line has been crossed.
The watch is stopped as the player crosses X1.
Leg Power:
Is measured by a standing vertical jump, from a static 2
footed take-off. The player should chalk his hand (or have some other means
available of marking finger placement against a wall), and should stand
sideways against a wall. Feet should be together, and the arm closest to the
wall stretched above the head as far as possible. The height of the middle
finger-tip should be marked at this point.
The player should then perform a maximum vertical jump (bending from the knees
and driving upwards) and reach as high as possible up the wall, marking the
upper limit of the jump with the finger-tips.
The distance between the start position of the hand and the highest point of
the jump is then measured and recorded.
MUSCULAR ENDURANCE:
Three basic exercises measure the strength endurance of the upper body, trunk and lower body musculature.
Press-ups:
Players assumes the “classic” press-up position, with the trunk extended and arms straight (shoulder width apart). The counter (partner player) places his fist (thumb up) on the ground in line with the performers nipple line. The aim is to complete as many full press-ups (full extension to chest touching fist and return =1) in a minute as possible. Players are encouraged to be honest in the counting. Downward movements not reaching the fist are not to be counted.
Crunches:
Players lie on their backs, with knees flexed to 90o, feet
flat on the floor. Partners should kneel next to the players knees, and extend
the fore-arm across the players knees. The partner should apply no downward
pressure which could assist the player in movement. Upon the “go” command,
players should extend arms in front of the body, and curl the trunk forward
until the palm of the hand touches the partners fore-arm, and return to the
starting position. This counts as “1”.
The aim is to achieve the highest score possible in 1 minute. Players should
not bounce from the hips or the shoulder. Movements which are not “full-range”
should not be counted.
Squat thrusts:
Players begin in the press-up position. The squat thrust
movement involves bringing the knees forward to a point level with the elbow,
and then returning to full trunk extension. Movements not in this range are not
counted.
The aim is to complete as many movements as possible in 1 minute.
MUSCULAR STRENGTH:
1 or 3 Repetition maximums are good indicators of levels of absolute strength in a player. The 3 most appropraite exercises to use in this analysis are the Bench press, squat and powerclean. Techniques for these lifts are described in Freeweight Strength and Power Exercises.
- Ensure subject thoroughly warmed
up.
- Begin on 50% (subjective)
predicted 1RM
- Allow 2-3 mins recovery time
- Progress 75%, 90%, 100%
- Ensure spotters present at all
times
- Ensure correct technique at all
times
1-3 Repetition maximum (RM) lifts should not be
undertaken when:
- When the player has an unstable
technique.
- When the player has not reached
maturity.
- When the player demonstrates
symptoms related to an injury.
- When competent spotters are
unavailable.
- When athlete is in a fatigued
state.
WARMING UP FOR RUGBY
Prior to any training session or playing a game, you need to warm-up adequately. A warm-up should be functional for the specific session that will follow it; therefore, the structure of warm-up will vary with your sessions. Whilst it may take 45 minutes to warm-up for a game, some sessions will require a shorter warm-up. However, you should spend a minimum of 10 - 15 minutes on a warm up if it is carried out properly.
Purpose of the warm-up:
A warm up is the period of exercise performed before a training session or game
which is designed to prepare the player for maximal levels of subsequent
performance and reduce the risk of injury occurring within the performance.
The warm-up serves 3 basic purposes:
- To progressively prepare the
performers physically and mentally for the game / session.
- To allow technical skills to
reach optimum levels immediately the performance begins.
- To familiarise the performer
with the competitive environment (surface, weather conditions, crowd,
etc.).
Structure of the warm-up:
Firstly, you should undertake activities that raise the pulse-rate and warm the
muscles up gradually. Examples include easy jogging, light rowing etc. This
time can be used to work with a rugby ball, and develop specific skills, for
example related to handling and passing, or speed / agility technique work.
Simply running around the pitch is both non-imaginative and inefficient use of
time.
This should be followed by a period of gentle stretches that begin at the core, progress down through the muscles of the legs and, back up the body to the chest, back, shoulders, arms and neck. Static stretches should target all of the major joints and muscles. Warm up stretches should be held for 10-15 seconds. Move into each stretch slowly, and perform each stretch twice, ensuring good technique. (Refer to Stretching exercises).
It is important to note that the stretches undertaken here are designed to prepare the body for the impending activity: Stretching to increase range of movement over a more permanent period should be undertaken in separate sessions. Interestingly, the over-use of static stretches at the limit of the range of movement could potentially reduce temporarily [i.e. for a period of up to an hour] the power that you are able to produce following such stretches. Therefore, you should avoid over-using such stretches in a warm-up session, although static stretches that do not operate at the limit of range of movement of a muscle may form ideal preparative stretches for dynamic movements that follow.
Dynamic (movement) stretches should therefore also be incorporated, to prepare the muscles for the impending exercise. These are sports specific ranges of movements under direct muscular control, and include such activities as butt-kicks and High knee drills, and also movements that relate to the specific activities that will be undertaken in the following session. For example, consider twisting movements, diagonal movements of the trunk, and vertical and horizontal movements.
The next stage of the warm-up should involve proprioceptive (internal sense) activities. Activities such as single-leg hops on the spot, other low impact plyometric activities, or “wobbleboard” work, (all of which should be performed with the eyes closed) all help to prepare the bodies sensory mechanisms for the impending performance. If a wobbleboard is not available, stand on tennis balls to perform activities such as reaching, catching, throwing and bending. Such activities also serve to warm-up the joint structures around the ankles (for example), that cannot be warmed-up with other stretching activities.
The final phase of the warm-up should involve activity specific movements, such as dynamic changes of pace or direction. Activities to be considered here include higher intensity ball-drills, preparative contact (i.e. not full-pace), touch rugby games, plyometric jumps (low intensity) and specific agility and acceleration drills.
It is important for a player to undertake some work at full pace in this section of the warm-up, as activities of such an intense nature will occur during the game
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STRETCHES FOR SPECIFIC REGIONS OF THE BODY Upper Body There are a number of static stretches that can be performed for
individual muscle groups, each of which has a number of variations. Those
listed below I consider being easy, effective and safe methods of static
stretching each of the major muscle groups used in rugby, although you will
come across variations of these in many practical sessions.
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STRETCHES FOR SPECIFIC REGIONS OF THE BODY
Core / Trunk
There are a number of static stretches that can be performed for individual muscle groups, each of which has a number of variations. Those listed below I consider being easy, effective and safe methods of static stretching each of the major muscle groups used in rugby, although you will come across variations of these in many practical sessions.
CORE / TRUNK
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Groin stretch: |
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Lower yourself into a deep squat position, with feet flat on the
floor (which reduces the strain on the knees) and wider than shoulder width
apart. The toes should be turned slightly outwards. The bottom should be as
close to the ankles as possible. Place the palms of the hand flat on the
ground, inside the knees, with the elbows resting against the thighs. Exhale,
lean forward slightly and push outwards with the elbows until a comfortable
end point is reached. Using the elbows to provide manual resistance (by
pushing them outwards), this can be easily utilised as a PNF stretch. |
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Lower back: |
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Lie flat on your back. Bring your knees to your chest, with the
feet as close to the buttocks as possible. Pull the knees towards the chest,
as far as possible, by pulling with the arms behind the knees (this avoids
hyperflexion of the knee joint). Exhale, pull the knees towards the chest and
raise the hips off the floor. |
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Abdominals & Trunk stabilisers: |
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(1) |
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(2) |
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Lie on your stomach, with your elbows directly below your
shoulders, palms flat on the floor. Keeping your hands still and the pelvis
in contact with the floor, straighten your arms until you can go no further
(2). Hold, and return to the floor. Reach your arms around to the left side,
keeping the pelvis in the same position and arms bent. Straighten the arms,
so that the body twists to the left, and hold when you cannot straighten the
arm further without moving the pelvis (3). At this point, turn your head as
far left as you can, to stretch the front neck muscles. Return and repeat to
the right. |
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(3) |
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STRETCHES FOR SPECIFIC REGIONS OF THE BODY
Lower Body
There are a number of static stretches that can be performed for
individual muscle groups, each of which has a number of variations. Those
listed below I consider being easy, effective and safe methods of static
stretching each of the major muscle groups used in rugby, although you will
come across variations of these in many practical sessions.
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Achilles Tendon: |
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Begin by kneeling on both legs, with the bottom resting on the
ankles. From this position, raise the right knee, so that the foot comes
forward next to the left knee and is flat on the floor. Exhale, rest your
body weight back onto your ankles whilst pushing your right knee forward,
keeping the right foot flat at all times. You should feel a stretching
sensation in the achilles tendon and lower calf muscle. |
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Calves: |
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Start standing facing a wall or other similar support using your
arms for stability. Position your right leg back, keeping the knee straight,
foot flat and perpendicular to the wall with the heel down (1). This
stretches the gastrocnemius (larger calf muscle). Repeat the same stretch
bending the knee that targets the soleus (smaller, deeper calf muscle) (2).
The opposite forward leg is relaxed and slightly bent. After positioning the
feet lean forward bending the elbows and keeping the hips in line with the
shoulders. This should increase dorsiflexion (toe pulled towards knee) of the
right ankle. Watch heel and hip position. Make sure weight is pushed forward
and downward. Remember to switch legs and stretch each calf!! |
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(1) |
(2) |
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Hamstring 1: |
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This stretches the groin region, Hamstrings, Gluteals, and the
lumbar spine. Sit on the floor, with legs out straight in front of you. Bend
the left leg out to the side, and place the sole of the left foot against the
inner surface of the right thigh. |
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Keep the head up and back straight throughout the movement.
Avoid any bouncing or excessive reaching along the extended leg. Pull the
toes of the extended leg towards the body if possible, to obtain further
stretch to the calf muscles. |
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Hamstring & Hip flexor stretch: |
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This sub-routine stretches (1) Hamstring and Gluteals, and (2)
the Hip flexors including Iliopsoas, quadriceps, and abdominals. |
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(1) |
(2) |
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Phase 1: |
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Phase 2: Make sure the knees and especially the feet do not roll
inward - watch for any movement from the centre line. In some individuals
placing a towel or mat under the left knee prevents any soreness to the
patella. |
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Quadriceps: |
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Stand on your left leg holding on to a wall or other support.
Bend your right knee and grasp the ankle from behind with the left hand.
Slightly bend the standing (left) leg, and pull the ankle of the bent leg
towards the bottom, keeping the knees together and the pelvis in a neutral
position. Avoid allowing the knee to drift outward! Try to avoid leaning forward or tilting the pelvis, which increases the lumbar curve. Keep your spine straight and as you pull the leg back contract your abdominals and try to lengthen through the knee. Check for correct position, especially knee and hip placement. Keep the abdominal muscles tight throughout the movement. |
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Gluteals and abductors: |
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ENDURANCE
TRAINING
NB./ Please read before undertaking any of the training outlined below
As a rugby player, your cardio-respiratory (heart, lung and oxygen circulating) system needs to be maximally developed, so as to supply adequate amounts of oxygen and fuel to your working muscles during a game. The ability to work with oxygen (aerobically) is termed as aerobic capacity, which is measured as VO2 (Volume of oxygen uptake). A well-developed cardio-respiratory system is also important to allow the removal of toxic waste products that build up during periods of high intensity activity (when the body will work without oxygen, or anaerobically). Rugby players require high levels of aerobic endurance to allow them to:
- Keep producing maximal efforts, and
making best decisions throughout a game.
- Recover quickly from bouts of
intense effort, such as sprints, rucks, mauls and loose play.
- Recover more quickly after
matches and training, thus increasing your effectiveness in following
sessions and games.
Endurance training can take different forms. As the season progresses, (from early pre-season into and through the season) the nature of the training alters. This is so that your training can gradually progress from training that will develop and aerobic base towards work levels which are representative of those which are required in a game. As well as improving your aerobic base, such developmental work will improve your anaerobic capacity (your ability to work without oxygen). This means that you will be able to work at higher percentages of your maximum loads without the fatigue associated with by-products of anaerobic work, such as those associated with the build-up of lactic acid.
Rugby is a game of intermittent activity, and not about running at a steady pace with a continuous activity level. For this reason, the elite players that I work with develop their endurance fitness (both aerobic and anaerobic) using shuttle run or intermittent high intensity activities. However, for those with less developed levels of fitness, it may be appropriate to develop an endurance base using varied pace running or maybe even continuous running (although this is not considered to be specific for game development) prior to undertaking training of a higher intensity.
Endurance training can also be undertaken in the gymnasium, on the rowing machine, treadmill or stationary bike (or a combination of the above). Indeed, during the earlier phases of the pre-season (when the grounds are hard after the summer), this is recommended, as such exercises help to reduce the incidence of ground-impact to which your body is subjected. Due to the collision and contactive nature of the sport of rugby, it is good to have a period of time away from such stresses. Swimming is another good way to achieve the same training effect. Start off working for 25 minutes, at a pace at which you can just hold a conversation (75% max.). Increase the duration of the sessions gradually (i.e. by 1-2 minutes) each time, as described above.
Interval
training:
Interval sessions are designed to separate periods of work and periods of active recovery. This allows your body to work more intensely (i.e. harder and with more quality) than is possible when working continuously, but the work is still predominantly aerobic in nature. Such training can easily be manipulated to develop the high intensity aerobic fitness that is required in the game of rugby union.
In between work intervals, it is important that your recovery is not static, but active. This usually involves walking, but a light jog is also an option you could use. Active recovery serves to maintain circulation within the working muscles, thus ensuring a constant oxygen supply, and promotes the removal of waste products (such as lactic acid, hydrogen ions, etc.) which accumulate during the work stages.
Long Interval
Training
This consists of running a specified number of distances from 300 to 400 metres in a given time at about 70 - 80% effort level with short walk back recoveries or rest periods of up to 2 minutes.
For this form of training it is best to work on an athletic track where the running surface is good and the distance can be measured accurately, but running around the rugby pitch or a grass park can be used as alternatives.
The intervals work according to a pace dictated by your
maximum time over a distance. Therefore, prior to commencing, and at regular
intervals during (in order to accommodate adaptation), training, it is
important to undertake (and record) your maximal times over these distances.
Option 1
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Distance |
400m |
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Pace |
70-75% |
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Repetitions |
9 |
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Sets |
3 sets of 3 reps |
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Recovery
between reps |
2 mins (walk 100m
slowly) |
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Recovery
between sets |
4 mins |
Option 2
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Distance |
300m |
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Pace |
75-80% |
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Repetitions |
10 |
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Sets |
2 sets of 5 reps |
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Recovery
between reps |
90 secs (walk 100m
slowly) |
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Recovery
between sets |
3 mins |
You can increase the intensity of the session by running more intervals or by reducing the length of the rest interval.
Short Interval
training
These training sessions consist of high quality endurance work (not speed development), which is carried out over distances of 100-150m. This will improve your ability to work at near maximal speed with rugby specific recovery intervals.
High intensity work is carried out at 80-90% of maximum effort, and is interspersed with periods of active recovery. In order to accurately calculate your paced running (running at a certain percentage of maximum) use 200m & 150m time trials to determine the appropriate training pace. It is important to maintain an appropriate working pace. Don’t burn yourself out by going to fast to early.
Try to run on cushioning surfaces such as an athletics
track or a rugby pitch. These surfaces provide the advantage of having markings
that allow distances to be measured accurately.
Option 1
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Distance |
Reps |
Sets |
Recovery
between reps |
Intensity |
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200m |
6 |
1 |
2 mins |
80% |
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150m |
4 |
1 |
90 secs |
85% |
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100m |
5 |
1 |
60 secs |
85% |
Option 2
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Distance |
Reps |
Sets |
Recovery
between reps |
Intensity |
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130m |
4 |
2 |
90 secs |
80% |
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180m |
6 |
1 |
90 secs |
85% |
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120m |
4 |
1 |
90 secs |
85% |
Option 3
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One lap -
Repeat 10-12 times |
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Start at corner of
pitch (dead ball line), jog to half-way, 80% pace to dead ball line, sprint
across pitch width, jog to half-way, 80% pace to dead ball line, sprint
across pitch width |
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Match intensity shuttle runs:
“150’s”
1-3 Sets of 4-8 x 150m in 30 seconds, with 60 seconds rest between reps and 2-3
minutes rest between sets.
“100’s”
2- 4 sets of 5-8 x 100m in 15 seconds, with 45 seconds rest between reps and
1.5 – 2 minutes rest between sets.
“Line shuttles”
Begin on the deadball-line (or 10m behind the try-line). Sprint to the 5m, and
return, the 22m and return, the 10m and return and the half-way and return.
Record the time this takes: Multiply this by 3 to determine the rest time.
Repeat 2 sets of 4 reps, with 4 minutes active recovery between sets: Jog for 8
minutes, repeat as desired.
You can increase the intensity of the session by running more intervals or by reducing the length of the rest interval.
SPEED AND AGILITY FOR
RUGBY UNION
Speed is the ability to move the body, or a portion of the body, quickly. (Power, a concept much discussed in relation to the modern game, is the ability to exert a large force quickly, and is therefore a product of speed and strength). When undertaking training to improve the speed of players, the Fitness Advisor (or coach) should consider the training to improve the elements of reaction time, acceleration, and sprinting technique, all of which should be incorporated into the training programme.
Similarly, the coach should remember that rugby is not a
sport that requires players to run in straight lines on every occasion.
Therefore, practice drills cannot simply be borrowed from the realm of the
athletics sprint coach. Consideration should be given to the nature of the
sprint patterns commonly required for each position, (distances to be run,
angles of running), the body positions from which players will be required to
achieve maximum pace (standing or sprint starts are not appropriate), and the
need for players to be able to change the direction, or angle of there run
without losing pace (agility).
Click here for agility exercises
The Example drills illustrated within each section have been modified to allow for the role demands of individual positions within the game. Coaches should also bear in mind that players also need to be familiar with running at maximal speeds whilst carrying a ball, as required in the game, therefore a percentage of sprint practices should be practised with the ball “in hand”.
SPEED
DEVELOPMENT
Speed is the ability to cover the distance between 2 points
in the shortest possible time. This is the product of reaction time (time taken
to detect and respond to a stimulus) & movement time (time from beginning
of a movement to its completion). Movement time can be seen as the product of
acceleration and top speed (maximum possible metres per second that a player
can run). 
Acceleration:
Click here to go to acceleration exercises for
each playing position.
Acceleration is determined by the length of time that it
takes a player to reach top speed, and is directly proportional to the
application of force to the ground. The greater the force applied, the greater
the acceleration. Correct technique is important in developing maximal
accelerations, as the body’s ability to exert a force will depend upon it being
in the correct position.
Therefore, it is important that the appropriate drills outlined herein are
undertaken, in conjunction with the appropriate (multi-joint) resistance
training exercises and plyometric activities.
If we consider the game of rugby, with the possible
exception of the midfield and outside backs, there are few instances, or indeed
opportunities, for players to reach maximal speed. Therefore, the focus of the
speed training undertaken will be related to acceleration drills, although it
is important not to ignore the speed and technique drills that are outlined, as
this will be important as some stage in the game. 
Top
Speed:
Click here to go to top speed exercises for
each playing position
Top speed consists of 2 components, stride length and
stride frequency.
Stride frequency: The number of steps taken in a given amount of time.
This can be improved by focusing upon technique drills, and also utilising
sprint assisted techniques, (such as running down a very gentle slope, or being
pulled on a bungee chord) which focus upon utilising an increased linear speed.
Sprinting techniques for rugby players
Stride length: The distance covered in one stride when running. This is developed by increasing the power (ability to exert a large force quickly) of the lower body. This is improved through 2 training components: Firstly, strength and plyometric training, and secondly through resistive running drills, such as can be undertaken by running uphill, up steps, and with a resisted harness.
Correct technique can be considered to be the body
mechanics that result in the best combination of stride length and stride
frequency for producing maximum sprinting velocity in a given instance. It is
commonly agreed amongst experts that improving stride frequency will enable the
best results to be attained quickly. Technique is therefore very important in
improving sprint speed. Form running drills are designed to establish efficient
and error free movement, by emphasising certain components of the sprinting movement.
Maximum speed should be treated as a skill, and should therefore not be developed when fatigued (unlike speed endurance). If you are not able to run with 100% effort, your speed will not improve. Therefore, it is essential that you allow enough recovery time (for example, 2-3 minutes) between sprint repetitions. Remember also that speed should be developed sports specifically. Therefore a ball should be held for 25-50% of the sprints, to replicate the players activity in a game.
DIFFERENT STARTING POSITIONS
The following are examples of different start positions that relate specifically to the type of feet movements / starting positions different positions may encounter during the game of rugby union. Players should use a combination of these during speed / agility sessions in order to maximise acceleration development in the game.
All positions
Up tall and fall: Stand with your feet together and lean forward. If a partner is available, (s)he can take the weight of your body as you lean. It is important that you maintain a straight line between the head (which should face forwards), shoulders, hips, knees and ankles as you do this. Once your partner has your full body-weight, he should step to one side, causing you to fall forward into drive position. (If no partner is available, maintain the correct body position and fall forward until the point where you over-balance). From the drive position, you should immediately accelerate away (otherwise gravity will cause you to fall over!).
Flying start: Accelerate into sprint from a 5m jog.
Off the floor: Lie on
the floor as if you have just placed the ball (and are now protecting the
position) in a ruck. Your back should face the direction of play (i.e. the
direction of the sprint). In one movement, get off the floor, turn and sprint
in the direction of play.
Starting positions: Forwards
Photo-shot: Kneel down, with the instep next to knee. Place your hands on your hips, with your chest forward and your head up. Raise the hips vertically, and accelerate away.
3-Point stance: From the photo-shot position, fall forward onto fingertips of an outstretched arm (opposite arm to the leg that is forward). Shift your mass as far forward onto the fingers as possible. Rise and sprint.
1 v 1 scrum: Pack
down against a partner, facing the direction of play. Rise and sprint with
partner chasing. Alternate the direction that you are facing (you may have to
rise and turn from a scrum position in the game).
Starting positions: Backs
Side shuffle: Side step left and right between 2 cones 2m apart. Accelerate forward on the “go” command.
Partner Jumps: Jump on the spot, land feet together, feet apart, feet crossing over etc. (varied patterns), as directed by a partner. On the command “go” break into sprint. This will enable you to practise moving off any foot.
ACCELERATION
The ability to rapidly propel a stationary body, or to rapidly change pace (acceleration and speed of the mark) are crucial in all aspects of rugby, and improvement can make a significance difference to your effectiveness in a match. Rugby is a game of acceleration, either into space or into contact. It is important to remember that starting positions in drills designed to improve acceleration should replicate match demands. It is also very important to incorporate aspects such as angular running or direction change into such drills. Click here to have a look at ideal starting positions.
RESISTED DRILLS:
Some of these drills outlined on the right can be performed with a bungee
chord, or string, attached to a harness or belt, or manual resistance (partner
hanging on to your hips as you run).
The purpose of such resistance work is to increase the resistance to the sprint.
In basic terms, this will require more nerves to fire, thus making more muscles
active in the movement. However, it is desirable that technique doesn’t suffer
due to this resistance, therefore it is important that the resistive load
doesn’t add more that 10-15% of body mass to the individual. Run several
successive drills with the resistance added, and then immediately run the same
pattern without the resistance: Your neuro-muscular system will continue to
operate as if the resistance was present, thus your begin to train the muscles
to operate in that manner all the time.
This will make you faster over time.
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Acceleration drills: Prop |
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Acceleration Sprints |
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- 4 x 15m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 5 x 10m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 5 x 5m sprints (100%) (Active recovery between reps) |
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Hollow Sprints |
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- Mark a 100m course into 20m intervals |
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- Jog 20m, sprint 20m, 50% (“cruise”) 20m, sprint 20m, jog 20m
(CONCENTRATE ON CHANGING PACE INTO THE SPRINTS) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Flying 10’s |
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- Mark out 40m course into a 30m section and a 10m section |
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- Start running at 50% speed, and increase the pace with each
stride, until you are at full pace by the end of the 30m. Maintain maximal
speed for final 10m |
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- Active recovery |
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- Repeat 2 sets of 6 - 8 reps |
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Acceleration drills: Second Row |
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Acceleration Sprints |
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- 4 x 15m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 10m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 5m sprints (100%) (Active recovery between reps) |
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Hollow Sprints |
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- Mark a 100m course into 20m intervals |
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- Jog 20m, sprint 20m, 50% (“cruise”) 20m, sprint 20m, jog 20m
(CONCENTRATE ON CHANGING PACE INTO THE SPRINTS) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Flying 20’s |
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- Mark out 50m course into a 30m section and a 20m section |
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- Start running at 50% speed, and increase the pace with each
stride, until you are at full pace by the end of the 30m. Maintain maximal
speed for final 20m |
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- Active recovery |
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- Repeat 2 sets of 6 - 8 reps |
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Acceleration drills: Hooker and Back Row |
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Acceleration Sprints |
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- 4 x 15m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 10m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 5m sprints (100%) (Active recovery between reps) |
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Hollow Sprints |
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- Mark a 100m course into 20m intervals |
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- Jog 20m, sprint 20m, 50% (“cruise”) 20m, sprint 20m, jog 20m
(CONCENTRATE ON CHANGING PACE INTO THE SPRINTS) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Gear Change Sprints |
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- Mark out 100m in 20m segments |
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- Run between these segments, increasing pace every 20m (jog,
stride, 75%, 90%, maximal) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Flying 20’s |
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- Mark out 50m course into a 30m section and a 20m section |
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- Start running at 50% speed, and increase the pace with each
stride, until you are at full pace by the end of the 30m. Maintain maximal
speed for final 20m |
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- Active recovery |
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- Repeat 2 sets of 6 - 8 reps |
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Acceleration drills: Scrum Half |
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Acceleration Sprints |
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- 4 x 15m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 10m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 5m sprints (100%) (Active recovery between reps) |
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Hollow Sprints |
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- Mark a 100m course into 20m intervals |
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- Jog 20m, sprint 20m, 50% (“cruise”) 20m, sprint 20m, jog 20m
(CONCENTRATE ON CHANGING PACE INTO THE SPRINTS) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Gear Change Sprints |
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- Mark out 100m in 20m segments |
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- Run between these segments, increasing pace every 20m (jog,
stride, 75%, 90%, maximal) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Flying 20’s |
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- Mark out 50m course into a 30m section and a 20m section |
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- Start running at 50% speed, and increase the pace with each
stride, until you are at full pace by the end of the 30m. Maintain maximal
speed for final 20m |
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- Active recovery |
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- Repeat 2 sets of 6 - 8 reps |
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Acceleration drills: Fly Half |
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Acceleration Sprints |
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- 8 x 15m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 8 x 10m sprints (100%) (Active recovery between reps) |
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Hollow Sprints |
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- Mark a 100m course into 20m intervals |
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- Jog 20m, sprint 20m, 50% (“cruise”) 20m, sprint 20m, jog 20m
(CONCENTRATE ON CHANGING PACE INTO THE SPRINTS) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Gear Change Sprints |
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- Mark out 100m in 20m segments |
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- Run between these segments, increasing pace every 20m (jog,
stride, 75%, 90%, maximal) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Flying 20’s |
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- Mark out 50m course into a 30m section and a 20m section |
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- Start running at 50% speed, and increase the pace with each
stride, until you are at full pace by the end of the 30m. Maintain maximal
speed for final 20m |
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- Active recovery |
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- Repeat 2 sets of 6 - 8 reps |
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Acceleration drills: Winger and Full Back |
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Acceleration Sprints |
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- 4 x 15m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 10m sprints (100%) (Active recovery between reps) |
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- Easy jogging 3 mins |
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- 4 x 5m sprints (100%) (Active recovery between reps) |
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Hollow Sprints |
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- Mark a 100m course into 20m intervals |
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- Jog 20m, sprint 20m, 50% (“cruise”) 20m, sprint 20m, jog 20m
(CONCENTRATE ON CHANGING PACE INTO THE SPRINTS) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Gear Change Sprints |
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- Mark out 100m in 20m segments |
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- Run between these segments, increasing pace every 20m (jog,
stride, 75%, 90%, maximal) |
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- Active recovery |
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- Repeat 2 sets of 4 - 8 reps |
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Flying 30’s |
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- Mark out 60m course into 2x30m sections |
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- Start running at 50% speed, and increase the pace with each
stride, until you are at full pace by the end of the 30m. Maintain maximal
speed for final 30m |
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- Active recovery |
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- Repeat 2 sets of 6 - 8 reps |
SPRINTING TECHNIQUE FOR RUGBY PLAYERS
Sound sprinting technique is reliant on the following technique points. The drills that a player can use to develop and practise these mechanical principles are outlined below.
Basic mechanical principles of sprinting technique
Body position: Player should have a slight forward lean (4-6”) after the start. The back should be flat, with the hips tilted forward and the abdominals tight.
Heel recovery (rear heel kick action): This is the product of pushing off the ground. Therefore, the greater the running speed, the higher the heel should kick up. The heel should be tight to the butt, with the thigh above the horizontal position. The heel should travel above the opposite knee, with the toe pulled to the shin (ankle dorsiflexed). Improper height of this action will hinder the speed of the leg turnover.
Preparation for ground contact: The toe should be pulled toward the shin (ankle dorsiflexed) in preparation for ground contact. Maintaining the forward body lean (do not stand up or lean back), the top of the thigh should be above horizontal. The foot should contact under or just behind the body’s centre of mass (which will be a point on the ground under the middle of the stomach). Contact between the ball of the foot and the floor should be a pushing motion, as it is this (rather than a pull) which generates the forces for forward momentum.
Ground contact phase: Force the thigh towards the ground. The foot should be pointed straight ahead, and not pronate (inwardly rotate) excessively. Foot contact should be ball-heel-ball, and not on the balls of the foot only. The body should drive in a straight line, through the action of ankle, knee, hip, shoulder and head. After push off, the foot motion is one of lift, reach and pull through (as if you are reaching and then pulling back in a manner that would allow you to “grab grass” with the ball of the foot).
Arm action: The arms should be flexed to 90-100 degrees, with no elbow flexion or extension in the movement, and should drive in a forward-backward motion about the shoulder joint. There should be minimal lateral movement, which reduces speed by causing shoulder rotation. The hands should not cross the mid-line of the body, and should rise not higher than the armpits or go back beyond the hips. The elbow drive backward will speed up the leg action, therefore the faster you move your elbows, the quicker your feet will move. (You can demonstrate this: Keep your hands by your side and jog on the spot. Still keeping your arms still, move your feet as fast as you can. Now move your arms and feet as fast as you can, and note what happens to your leg speed).
Hand action: Hands should be relaxed, and, although it doesn’t matter whether they are open or closed in speed terms, it is hard to imagine anyone being ready to catch a rugby ball with the hands clenched into a closed fist!!
Head: The head should stay facing forward (to allow the player to monitor what is going on around him), in a relaxed upright position, and should not sway in any direction. The jaw should be loose and relaxed (hence the term “Jelly jaw” associated with sprinting).
SPEED TECHNIQUE
DRILLS
All of the following sessions should be undertaken on a grass area or track. They should only be undertaken following an appropriate warm up, and all should be followed by an appropriate warm down and stretch.
Active recovery is better than stopping. Using the walk
back to the start is an ideal time to get this.
For elite levels of performance, technique drills should ideally be practised
every other day.
Seated arm motion
In a seated position (legs straight) drive the arms in a sprinting motion (see
later) as fast as possible. The faster the arm movement you can generate, the
faster the sprinting leg action will be. Try to lift your butt off the floor
using your arm action only.
Down & off
Stay relaxed (the key to good sprinting). Bring your knees up higher than
parallel to the ground. Pick up the speed of movement whilst maintaining high
knee lift. The emphasis then becomes to decrease the amount of contact between
the ground and the foot. Hitting the ground with the ball of the foot and
getting off as soon as possible does this. In turn, the effort on the ground
should bounce your leg up into the high knee position. Concentrate on arm
movement.
Align the heels
In a walking motion, bring the lead leg through with the ankle in a dorsiflexed
(toes to knees) position, with the heels moving as close to the butt as
possible. Extend the leg from here in a normal motion. Place emphasis on
allowing (but not forcing) the heel to come up to the buttock.
Skips for height and distance
Use an easy rhythmical skipping action, working the arms. The arm swing should
be a loose, swinging movement, controlled from the shoulder. You should aim for
long, high skips.
Pull-through
Extending the leg in front of the body (like a hurdler), with the knee raised
as high as possible, the leg is brought down and through ground contact in a
power motion.
Strider Sticks
Place sticks on a grassy surface. Start then 18” apart, and progressively
increase this to 8 feet. Use approximately 20 sticks. Sprint through the sticks
as fast as possible, touching one foot down between each stick. Your
foot-ground contact should be as quick as possible and your knee lift should be
high. If possible, get someone to record the time between your first and second
foot contacts, and the time it takes you to complete the course.
Fast feet
From a standing start, take as many small steps as possible over a 10-metre
distance. Jog for 10 metres and then repeat. The aim is to get your body used
to moving as quickly as possible. Emphasise quick turnover with the legs moving
in front of, not behind or under, the body.
High Knees
In a walking (and later skipping motion) motion, concentrate on bringing the
heel over the knee of the supporting leg, with the ankle in a dorsiflexed
position. Walk on the balls of the feet.
"Side drives"
Sprint forward, with a lateral movement every 3 steps. Place emphasis on
shifting the bodyweight onto the driving leg whilst maintaining forward motion
and speed.
TOP SPEED
This is the maximum speed that you are able to reach. This occurs after acceleration, therefore it is best improved by sprinting over longer distances. Remember not just to run in straight lines. Incorporate angular and directional changes into such athletic drills as appropriate to make them more game specific.
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Top Speed drills: Prop |
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- 3 x 15m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 4 x 30m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 20m sprints (1 minute recovery between each repetition) |
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Top Speed drills: Second Row, Hooker and Back Row |
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Short distance sprints |
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- 3 x 10m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 4 x 20m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 15m sprints (1 minute recovery between each repetition) |
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Medium Distance Sprints |
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- 3 x 30m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 35m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 25m sprints (1 minute recovery between each repetition) |
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Top Speed drills: Scrum Half |
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Short distance sprints |
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- 3 x 15m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 4 x 25m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 20m sprints (1 minute recovery between each repetition) |
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Medium Distance Sprints |
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- 3 x 30m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 35m sprints (1 minute recovery between each repetition) |
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- Easy jogging (3 minutes) |
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- 3 x 25m sprints (1 minute recovery between each repetition) |
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Top Speed drills: Fly Half and Centre |
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Top Speed: |
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Emphasis on building and maintaining speed: |
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- Easy jogging 5 mins |
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- 4 x 30m maximal sprints (100% effort) (Active recovery between
reps) |
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- Easy jogging 5 mins |
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- 4 x 50m maximal sprints (100% effort) (Active recovery between
reps) |
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Pyramid Sprints |
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Emphasis on building and maintaining speed: |
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- 4 x 15m, 3 x 20m, 2 x 35m, 1 x 60m (active recovery between
sets and reps) |
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- Reps per distance can be increased by 2 over a period of weeks |
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Top Speed drills: Wingers and Full Backs |
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Top Speed: |
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Emphasis on building and maintaining speed: |
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- Easy jogging 5 mins |
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- 4 x 40m maximal sprints (100% effort) (Active recovery between
reps) |
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- Easy jogging 5 mins |
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- 4 x 60m maximal sprints (100% effort) (Active recovery between
reps) |
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Pyramid Sprints |
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Emphasis on building and maintaining speed: |
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- 4 x 15m, 3 x 20m, 2 x 35m, 1 x 60m (active recovery between
sets and reps) |
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- Reps per distance can be increased by 2 over a period of weeks |
REACTION DRILLS
Speed is the product of reaction time (time taken to detect
and respond to a stimulus) & movement time (time from beginning of a
movement to its completion). Training your reactions is therefore a very
important part of your training as a player. In a game, stimuli to which you
need to react can take various forms, such as the referees’ whistle, the
movement of your opposite number, or a call that signals a pattern of play.
Therefore, in your training, practice reacting to different types of stimuli.
Reaction drills always need to be done in pairs or groups of 3.
The drills outlined below lend themselves very well to warm-up sessions for all
rugby activities.
“Catch me if you can”
Two players face each other, 5 metres apart. Player 1 jogs backwards. Player 1,
when ready, shouts ‘Go’ and turns and sprints. Player 2 has to catch him before
he runs 15m. This can be varied by player 2 calling, and player 1 reacts, or by
a third person calling, and both players having to react.
“Line call-outs”
Two players stand on the half way line & face each other, one either side
of the centre-spot, so that their backs face the touchlines. Two players face
each other (approximately 5m apart) on the halfway line of a rugby pitch.
Player 1, when he is ready, sprints towards one of the 10m lines