Sport Specific Training:Rugby Sport Specific Training: Rugby SHMD /10/2012 1

Introduction Rugby = high intensity, discontinuous, multi-activity sport played over 80 minutes. Different positions = different demands = different body physique. Different positions = different demands = different body physique. Few other sports have the range of physical requirements that rugby demands from the player. science. Training correctly for rugby has become a science. 2

Introduction All players: All players: sprinting, weaving, running sideways/diagonal, side-stepping, stepping backwards, straight line running. Frequent body encounters: Frequent body encounters: tackles collisions scrums rucks mauls 3

Introduction General training: General training: Developing all round fitness (off-season & early pre- season). Rugby-Specific Training: Rugby-Specific Training: Physical conditioning or skill work specific to the sport. Competition-Specific Training: 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). 4

Importance of Conditioning Overcome fatigue!! Fatigue affects: Fatigue affects: – Skill execution. – Increases injury risk. – Tactical judgment & ability to read the game. – Motivation. – overall performance (speed, power, agility deteriorates). 5

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 6

Rugby Periodization 1. Active Rest or Transition After competitive season. Rest Recovery from injuries. Rehabilitation. Prevent detraining: light cross-training. 7

Rugby Periodization 2. Off-season Increase conditioning foundation. Phase usually lasts weeks. Major training focus: stability, core strength, strength hypertrophy. 8

Rugby Periodization 3. Preseason Preparation for the competition season. Rugby specific training. 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. 9

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. 10

Training Speed Training – Speed Training – – Short sprints between 10m and 40m at 100% effort. – Full recovery before sprinting again - maximum speed development. Agility Training – Agility Training – – Drills with repeated, high intensity, changes in direction over short distances. 11

Training Plyometric 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: Explosive power: scrums, tackles, mauls, sprint, line outs. 12

Revision Questions 1.Discuss why you think rugby is such a challenging sport to train for.5 2.Name all the components of fitness which are important for rugby. 8 3.How would fatigue affect a player’s performance?5 4.Name the 4 phases in a rugby year, and briefly describe the main purpose of each phase.12 5.Discuss why you feel plyometric training is important for rugby?5 13