Fitness

This is a an exercise that should improve rugby fitness

Warm up: 12- 15 mins.

Commence as always with a general warm up. I usually start with players jogging around the sports hall in a large circle, responding to commands called out randomly.

1 = 10 squat thrusts

2 = 10 sit-ups

3 = 10 press-ups

4 = 10 star jumps

5 = touch the floor, change direction

After the corresponding command is performed, the players return to jogging until the next is called.

As a progression players continue jogging while responding to various instructions.

Engage the players in a variety of exercises as follows:

Jogging backwards, side steps (facing inwards), side steps (facing outwards), rear kicks, high knees, bounding.

Change the tempo by taking the jogging down to a walk. Use this time for an explanation for the following.

Take the pace up into a jog, then engage in a timed 30 second sprint, return to jogging. Repeat for a 20 second sprint and finally a 10 second sprint. Reduce to walking pace for active recovery, then instigate full stretching of upper and lower body.

Circuit. 35 mins

Set the stations up as follows:

1 = sit ups with medicine ball. Sit ups are performed by both players who are facing each other. One will perform with the ball, one without. The ball is passed across after each sit up, so it alternates who is holding the ball.

2 = plyometrics 1. Involves running up and jumping off two feet over three small hurdles, without a rest between jumps. i.e run, jump, jump, jump.

3 = skipping

4 = fast step ups (using bench)

5 = hit and drive (using shield) One player starts with the shield while the second player performs. The second players runs towards the shield goes to ground before the shield then on command rises to hit the shield and drive backwards. Change shield carrier.

6 = weighted squats (using a weighted disk; vary according to age, size and experience)

7 = plyometrics 2. Jump onto a bench with two feet, and straight off by lifting body as high as possible into the air and down. (Think line out jumping).

8 = Burpees

9 = pull ups (using gym bar or climbing frame)

10 = shuttle runs (across the hall)

Players work in pairs, and perform at the same time to increase motivation. EXCEPT for stations 2, 5 and 7 where they take turns. Time on each station is 2 minutes; called by coach/fitness advisor.

After one complete circuit break for 2/3 to replenish fluid levels.

Resume the circuit, but cut station time to one minute to reduce risk of injury.

Cool down. 10 mins.

Jogging in a large circle around the sports hall, a ball is passed backwards along the line of players. When the last player receives the ball, they sprint around the outside of the circle to the front of the line, to start the ball down the line again.

When the whistle is blown the players change direction of jogging. Whoever has the ball sprints to the front to restart. If the ball is dropped the offending player leaves the line to engage in ten press-ups, before returning to the back.

Reduce to tempo to a brisk walk, and then to a slow walk. Bring the session to a climax with on the floor body stretches.