Sport Specific Training: Rugby

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Presentation transcript:

Sport Specific Training: Rugby SHMD 249 8/10/2013

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.

Introduction Outside backs: Forwards: 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.

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

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).

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).

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

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

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

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.

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.

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.

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.

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!!