Sport Specific Training:Rugby Sport Specific Training: Rugby SHMD 349 16/10/2012 1.

Sport Specific Training:Sport Specific Training: RugbyRugby

SHMD 34916/10/2012

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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.

• Training correctly for rugby has become a science.science.

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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).

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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).

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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

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Rugby Periodization

1. Active Rest or Transition1. Active Rest or Transition

• After competitive season.

• Rest

• Recovery from injuries.

• Rehabilitation.

• Prevent detraining: light cross-training .

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Rugby Periodization

2. Off-season2. Off-season

• Increase conditioning foundation .

• Phase usually lasts 4 - 10 weeks.

• Major training focus: stability, core strength, strength

hypertrophy.

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Rugby Periodization

3.3. Preseason 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.

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Rugby Periodization

4. In-season (competition)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.

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Training

• Speed TrainingSpeed 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.

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Training

• Plyometric TrainingPlyometric 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.

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Revision QuestionsRevision 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

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