PHYSICAL PREPARATION FOR RUGBY LEAGUE By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditionin

PHYSICAL PREPARATION FOR RUGBY LEAGUE By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditioning coach

ENERGY SYSTEMS • Anaerobic: * ATP-CP * Lactic • Aerobic

COMPONENTS OF FITNESS • Strength • Endurance • Speed • Power • Agility • Balance & co-ordination

STRENGTH • Amount of force output • Measured by 1RM • Consider training age • Develop base 1st • Technique and supervision • Duration of workout • Reps and sets

SPECIFIC STRENGTH • Free weights • Compound exercises • Balance (muscle groups) • Position specific requirements • Injury prevention

CORE STRENGTH • Development of trunk • Importance of obliques and transverse abdominals • Medicine balls/swiss balls • Not just an “add on”

SPEED • Specific distances (positional) • Reaction time • Acceleration • Max speed • Speed endurance • Intensity • When to train speed

POWER • Speed - strength continuum • Exercise selection • Reps and sets • Recovery (b/w sets and sessions) • Development and maintenance

POWER • Contrast loading • Plyometrics • Isokinetics • Sleds • Medicine balls

ENDURANCE • Develop a base • Muscular endurance (??) • Group training (positional) • Variety • Concurrent training principles

ENDURANCE • Continuous • Fartlek • Interval

AGILITY • Ability to change direction at speed • Drills • Duration of drills • Positional requirements

BALANCE • Injury prevention • Between muscle groups • Proprioception • Unstable environments • Timing of drills

FLEXIBILITY • Measurement (sit and reach?) • Examine for weaknesses - hamstrings - hip flexors - groin

FLEXIBILITY • Static • Dynamic • Ballistic • Repetition • When to stretch

PRINCIPLES OF TRAINING • Specificity • Progression • Overload • Frequency

ATHLETE ASSESSMENT Why Test? • Motivation • Measure progress • Identify strengths and weaknesses

ATHLETE ASSESSMENT • Tests must be specific • Valid • Reproducible • Easy to administer to large numbers

ATHLETE ASSESSMENT Sample Test Battery • 1RM (squat and bench) • Med ball throw/vertical leap • 10m & 40m/ladder drill • Lumbo-pelvic stability • Beep test • Specific agility drill (timed)

ATHLETE ASSESMENT When to test • Start of pre-season • Start of season • Mid-season • Before finals • Should plan according to the draw

FURTHER INFO • NRL/state league clubs • Strength and conditioning journals • TAFE colleges/uni’s • Internet • Other sports

AROUSAL LEVELS • Inverted U • Individual experimentation • Consider experience & skill level

AROUSAL LEVELS • Music • Relaxation • Self-talk • Meditation

GOAL SETTING • Individual & team • Short & long term • Challenging but achievable • Review goals

MENTAL REHEARSAL • When to do it • Intrinsic or extrinsic • Imagine success • Specific to opposition • Can use tapes

MOTIVATION • Intrinsic or extrinsic • Know & challenge your players • Performance rather than outcome

FAMILIARISATION • Pre-game training at ground • Warm-up on ground • Dressing sheds • Crowds (proximity & intensity)

CONFIDENCE • Put in situations that = success • Support from team mates • Enjoyment • Mental toughness

LEADERSHIP • Leads by example • Has respect • Mental toughness • Decision making • Wants the job (responsibility)

SELF-TALK & CUES • Verbal cues to re-focus • Key words for situations • Apply to training

PHYSICAL PREPARATION FOR RUGBY LEAGUE By: Brad McGregor BHMS (App), Grad Cert Ex Med, Level 2 strength & conditionin