Sport Specific Training: Rugby

1
Sport Specific Training Rugby

• SHMD 249
• 8/10/2013

2
Introduction

• Rugby high intensity, discontinuous,
  multi-activity sport played over 80 minutes.
• Different positions different demands
  different body physique.
• Few other sports have the range of physical
  requirements that rugby demands from the player.
• Training correctly for rugby has become a
  science.

3
Introduction

• Outside backs
• Cover greater distances at top speed.
• More athletic in shape then forwards, require
  both strength and endurance.
• Forwards
• Shorter distances at explosive acceleration
  bursts more frequently.
• Heavily built players need both excellent leg
  power and upper body strength.

4
Introduction

• All players sprinting, weaving, running
  sideways/diagonal, side-stepping, stepping
  backwards, straight line running.
• Frequent body encounters
• tackles
• collisions
• scrums
• rucks
• mauls

5
Introduction

• General training Developing all round fitness
  (off-season early pre-season).
• Rugby-Specific Training Physical conditioning or
  skill work specific to the sport.
• Competition-Specific Training Player is placed
  in a situation very similar to the actual sport
  or competition setting. (late pre-season,
  in-season/competition training phase).

6
Importance of Conditioning

• Overcome fatigue!!
• Fatigue affects
• Skill execution.
• Increases injury risk.
• Tactical judgment ability to read the game.
• Motivation.
• overall performance (speed, power, agility
  deteriorates).

7
Rugby Periodization

• Each phase a foundation for the following phase.
• Training specific components at specific times in
  specific ways is far more effective than
  replicating the same type of training day after
  day.
• The rugby year is split into four main phases
• 1.    Active rest or transition phase
• 2.    Off-season
• 3.    Pre-season
• 4.    In-season

8
Rugby Periodization

• 1.  Active Rest or Transition
• After competitive season.
• Rest
• Recovery from injuries.
• Rehabilitation.
• Prevent detraining light cross-training .

9
Rugby Periodization

• 2.  Off-season
• Increase conditioning foundation .
• Phase usually lasts 4 - 10 weeks.
• Major training focus stability, core strength,
  strength hypertrophy.

10
Rugby Periodization

• 3.   Preseason
• Preparation for the competition season.
• Rugby specific training.
• Start ? volume ? intensity physical
  conditioning and skill work.
• Progression ? intensity ? volume.
• Goal best possible physical condition
  optimally develop the skills needed specific to
  rugby.
• Components developed in the off-season are
  converted to be more game specific.

11
Rugby Periodization

• 4.  In-season (competition)
• Volume of training minimum, intensity maximum.
• Skill training emphasised.
• Goal
• maintain physical conditioning and skill levels.
  
• achieve peak skill levels and physical
  conditioning for the major competitions usually
  found near the end of the season.

12
Training

• Speed Training 
• Short sprints between 10m and 40m at 100 effort.
  
• Full recovery before sprinting again - maximum
  speed development.
• Agility Training
• Drills with repeated, high intensity, changes in
  direction over short distances.
• For maximum speed, agility and plyometric power
  training ensure full recovery is reached before
  starting the next repetition.

13
Training

• Plyometric Training 
• Purpose improve players capacity to apply
  more force more rapidly.
• Bounding, jumping ,hopping exercises using one or
  both legs.
• Power maximum strength speed.
• Follow of maximal strength training phase for
  maximum effect.
• Focus on quality of the exercise rather than
  quantity.
• Explosive power scrums, tackles, mauls, sprint,
  line outs.

14
(No Transcript)
15
Warm Up

• Dont forget the warm-up!!
• ? body muscle temperature.
• Activate muscle groups
• ? joint mobility.
• Prepares players for the tough physical
• activity of rugby while lowering the risk of
  injury.
• Dynamic stretching whole body!!