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 player’s 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.

15. Warm Up • Don’t 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!!