Rugby Training
Rugby is a fast dynamic game requiring exceptional levels of hand-eye coordination, communication skills, mental toughness and excellent levels ofstrength, speed, power and agility.
This article is going to focus on individual training to be carried out away from the practice field that will improve your strength, speed, power and agility associated with rugby.
As a beginner to rugby your main focus of individual training should be your core stability and base fitness. Your core stability muscles are the intrinsic muscles that are responsible for posture, mobility and joint stability, and allow you to generate power by maximising the efficiency of your muscular effort. In other words you will be able to run faster, tackle harder and move more agile.
Your base fitness is your foundation aerobic fitness on which you add more intense weight training, sprint training and interval training. As you well know rugby requires continuous changes in energy pathways where aerobic and anaerobic energy systems are interchanging all the time as well as being pushed to the limit. Having a sound base fitness enables a player to build and focus on their demanding anaerobic energy systems.
Weight training for a beginner to rugby is not necessary. Too many novice players want to imitate professional players who are big and muscular and therefore commence a heavy and vigorous weights training program and totally ignore building on their core stability and base fitness. This will only make you an unfit rugby player but also cause unnecessary injury and despair.
Core Stability
The intrinsic muscles that aid core stability are the muscles surrounding the spine, notably the erector spinae group, deep abdominal muscles e.g. transversus abdominus, small back muscles e.g. multifidus and the gluteals.
Swiss ball exercises provide the best core stability workouts. Yes I said Swiss ball. Believe it or not but most professional rugby clubs have Swiss ball sessions in order to maintain their high levels of core stability. Even Jonah Lomu uses a Swiss ball for his core stability training. If your gym does not have a Swiss ball then I recommend purchasing one as they are cheap and do wonders for your over all fitness.
The following eight Swiss ball exercises are designed to improve your core strength as well as coordination, balance and flexibility. They will also help stabilize your spine to prevent injury to the lower back and hips, a common problem among rugby players.
To obtain an adequate base fitness takes time. Rugby players of all positions need to be able to maintain extensive periods of intense energy consumption with minimum recovery time. Building up a high base fitness allows players to utilize their energy pathways better and therefore sustain longer periods of play.
The best methods of improving base fitness is to jog, cycle, row and swim. During these activities the heart rate needs to be around 150-160 bpm. Any higher and your anaerobic energy pathways will be used too much. Any less and you will not be working you aerobic pathways adequately. An adequate warm up/ cool down plus stretching should be performed for every activity.
Jogging
This can be performed on a treadmill with a 1% incline at around the 10km/h pace or on grass with the same pace. At first running for 10 minutes maybe tiresome for some people; but greater endurance will build up over a period time. Each session aim to run 3-5 minutes more. When you can complete a 40-minute run at a 10km/h pace gradually increase the running speed, remembering to keep your heart rate within 150-160 bpm. Many rugby players suffer back and knee pain whilst running; this can be reduced with adequate running shoes and good running posture.
Machine Rowing
Rowing is a fantastic all over body work out that can be a great fitness tool in any sports person's armory. In order to avoid unnecessary injury try not to pull with the arms until you have fully extended your legs and remember to keep your back straight. Start off rowing for 5 minutes at a 2:20 minute per 500-meter pace. Then at each session try to complete 3-5 minutes extra. Once you can complete 40 minutes at a 2:20 minute per 500 meter pace gradually up the rowing speed. Aim for about a 2 minute per 500 meter pace sustained for 40 minutes.
Cycling
Cycling is a great way to train your base fitness, especially when you are coming back from injury. Always make sure that your seat is high enough for you to almost extend you legs fully when cycling. This prevents unnecessary back and hamstring trouble. Like jogging and rowing start off within your capabilities and gradually increase by 3-5 minutes at each session. Remember to keep your heart rate between 150-160 bpm. Once again aim for 40 minutes and then increase the pace while keeping your heart rate between 150-160 bpm.
Swimming
Like cycling, swimming can provide great aerobic fitness when coming back from injury. As swimming pace is hard to gauge try to swim in lengths rather than by the clock. 5 lengths of a 25-meter pool is a good starting point for any beginner. Try to stick to breaststroke and freestyle as butterfly and backstroke are unnecessary. At each session try to increase the duration of the swim by 2 lengths. By the time you can manage 50 lengths of a 25-meter pool you will have a sound bass fitness.
This article is going to focus on individual training to be carried out away from the practice field that will improve your strength, speed, power and agility associated with rugby.
As a beginner to rugby your main focus of individual training should be your core stability and base fitness. Your core stability muscles are the intrinsic muscles that are responsible for posture, mobility and joint stability, and allow you to generate power by maximising the efficiency of your muscular effort. In other words you will be able to run faster, tackle harder and move more agile.
Your base fitness is your foundation aerobic fitness on which you add more intense weight training, sprint training and interval training. As you well know rugby requires continuous changes in energy pathways where aerobic and anaerobic energy systems are interchanging all the time as well as being pushed to the limit. Having a sound base fitness enables a player to build and focus on their demanding anaerobic energy systems.
Weight training for a beginner to rugby is not necessary. Too many novice players want to imitate professional players who are big and muscular and therefore commence a heavy and vigorous weights training program and totally ignore building on their core stability and base fitness. This will only make you an unfit rugby player but also cause unnecessary injury and despair.
Core Stability
The intrinsic muscles that aid core stability are the muscles surrounding the spine, notably the erector spinae group, deep abdominal muscles e.g. transversus abdominus, small back muscles e.g. multifidus and the gluteals.
Swiss ball exercises provide the best core stability workouts. Yes I said Swiss ball. Believe it or not but most professional rugby clubs have Swiss ball sessions in order to maintain their high levels of core stability. Even Jonah Lomu uses a Swiss ball for his core stability training. If your gym does not have a Swiss ball then I recommend purchasing one as they are cheap and do wonders for your over all fitness.
The following eight Swiss ball exercises are designed to improve your core strength as well as coordination, balance and flexibility. They will also help stabilize your spine to prevent injury to the lower back and hips, a common problem among rugby players.
- Wall-Squat - View Exercise
Stand with your back about 3 feet from the wall, feet pointed forward about shoulder-width apart. Place the ball between your lower back and the wall. Slowly lower yourself as you bend your hips and knees, allowing the ball to support your back as it rolls toward your shoulders. Don't exceed a 90-degree bend at the knees. Return to the starting position.
Airplane - View Exercise
Lie facedown with the front of your hips on the ball and toes on the floor. Relax your arms, letting your hands touch the floor. Slowly raise your chest and shoulders upward, while spreading your arms up and out to the side and tightening your buttocks. Pause and return to the starting position.
Body Tuck - View Exercise
Lie facedown with your thighs on the ball and hands on the floor, your arms perpendicular to your body. Slowly tuck your legs toward your arms by flexing the hips and knees, letting the ball roll toward your shins. Pause, reverse the motion, and return to the starting position.
Abdominal Curls - View Exercise
Sit on the ball and walk your legs forward while leaning back until the ball is under your lower back. Place your hands on your shoulders or behind your head. Curl your upper body forward in a crunch motion, then return. You can alternate left and right curls to target the side muscles (obliques). As you get stronger, challenge the obliques more by moving your feet closer together.
Hand-Off - View Exercise
Lie on your back on the floor with your knees bent at about 90 degrees and the ball resting between your feet. Extend your arms above your head. Squeeze the ball between your feet as you lift it while doing an abdominal crunch, reaching for the ball with extended arms. Take the ball in your hands and lie back flat with arms and ball above your head. Pause, and then reverse the motion by grabbing the ball with your legs
Triple Move - View Exercise
Lie on your back on the floor with your knees bent and feet resting on the ball. Press your feet into the ball and lift your hips until your body is completely straight from head to foot. While balancing one foot on the top of the ball, bring the opposite knee toward your chest, then return. Bring the other knee toward your chest, then return. Finally, return to starting position on the floor.
Pushups - View Exercise
Start in the same position as the Body Tuck, with arms extended to the floor. Keeping your body straight, bend your elbows to lower your chin to the floor. Pause and return by straightening your elbows. (You can make this exercise easier by locating the ball closer to your hips, or harder by moving it toward your feet.)
Body Arch - View Exercise
Start in a deep squat with the ball against your back. Slowly reach your arms over your head as you extend your legs. Let the ball roll along your spine as you stretch back to form a comfortable arch. Hold for 1 second, and then return slowly to the starting position. Repeat.
Base Fitness
To obtain an adequate base fitness takes time. Rugby players of all positions need to be able to maintain extensive periods of intense energy consumption with minimum recovery time. Building up a high base fitness allows players to utilize their energy pathways better and therefore sustain longer periods of play.
The best methods of improving base fitness is to jog, cycle, row and swim. During these activities the heart rate needs to be around 150-160 bpm. Any higher and your anaerobic energy pathways will be used too much. Any less and you will not be working you aerobic pathways adequately. An adequate warm up/ cool down plus stretching should be performed for every activity.
Jogging
This can be performed on a treadmill with a 1% incline at around the 10km/h pace or on grass with the same pace. At first running for 10 minutes maybe tiresome for some people; but greater endurance will build up over a period time. Each session aim to run 3-5 minutes more. When you can complete a 40-minute run at a 10km/h pace gradually increase the running speed, remembering to keep your heart rate within 150-160 bpm. Many rugby players suffer back and knee pain whilst running; this can be reduced with adequate running shoes and good running posture.
Machine Rowing
Rowing is a fantastic all over body work out that can be a great fitness tool in any sports person's armory. In order to avoid unnecessary injury try not to pull with the arms until you have fully extended your legs and remember to keep your back straight. Start off rowing for 5 minutes at a 2:20 minute per 500-meter pace. Then at each session try to complete 3-5 minutes extra. Once you can complete 40 minutes at a 2:20 minute per 500 meter pace gradually up the rowing speed. Aim for about a 2 minute per 500 meter pace sustained for 40 minutes.
Cycling
Cycling is a great way to train your base fitness, especially when you are coming back from injury. Always make sure that your seat is high enough for you to almost extend you legs fully when cycling. This prevents unnecessary back and hamstring trouble. Like jogging and rowing start off within your capabilities and gradually increase by 3-5 minutes at each session. Remember to keep your heart rate between 150-160 bpm. Once again aim for 40 minutes and then increase the pace while keeping your heart rate between 150-160 bpm.
Swimming
Like cycling, swimming can provide great aerobic fitness when coming back from injury. As swimming pace is hard to gauge try to swim in lengths rather than by the clock. 5 lengths of a 25-meter pool is a good starting point for any beginner. Try to stick to breaststroke and freestyle as butterfly and backstroke are unnecessary. At each session try to increase the duration of the swim by 2 lengths. By the time you can manage 50 lengths of a 25-meter pool you will have a sound bass fitness.
Intermediate
Weights
Training
Weights training for rugby can be very position specific; so here I am going to give typical training exercises that rugby players of all positions can perform. Within season weights training may be only limited to 2 days a week and therefore multiple body areas need to be targeted so that all muscles are fully trained. Dynamic, compound exercises like squats and bench press should be in every rugby players training routine. Off-season weights training can be performed more often but the dynamic exercises should always be performed.
Squats - View
These are good for all rugby players especially the forwards and should be performed in a pyramid fashion with 4 sets. The final set should be 2-3 reps of maximum weight.
Side-Step Squats - View
These are similar to lunges except that you lunge at a 45% angle. This strengthens the groin and the inner quads, which are crucial for a powerful, quick side step. For this exercise you should not use a heavy weight to begin with as injury is commonly associated with this exercise. Use a light weight and gradually build up. 3 working sets of 10-15 reps would be adequate with this exercise.
Deadlifts - View
A classic exercise for every rugby player, which provides good back and hamstring strength as well as maintaining your core stability. Like the squats, dead lifts should be performed by a pyramids fashion with 4 sets to a 2-3 rep final set.
Power Cleans - View
This is an excellent exercise for raw power. Mastering the power clean can be fairly hard and therefore light weight exercises should be performed in order to gain sound technique. 4 sets of 10-12 reps creates good power and muscular endurance.
Bench Press - View
A strong upper body is paramount for every rugby player and no better exercise can give you a strong upper body than the bench press. 4 sets pyramid fashion to a 2-3 rep final set.
Seated Military Press - View
Strong shoulders enable a rugby player to powerfully ruck, maul, scrummage and lift. Solid shoulders also help a rugby player to tackle harder and make contact more dynamically. The military press can be performed either dumbbell or barbell in a pyramid fashion with 4 sets to a 2-3 rep final set.
Sprint Training
Rugby players of all positions require quicker reaction times, greater acceleration and a greater sustained top speed. Without the help of a sprint coach it is hard to decipher what specific coaching an individual player needs in order for them to improve their sprinting. Below are a few pointers that will improve overall speed without the help of a professional coach.
Correct Technique There are four main points to follow when sprinting:
- A Relaxed Action - Movement is flowing and easy; hands are relaxed, shoulders are low. Try not to tense up when exerting maximum effort.
- A Smooth Action - Concentration should be on a forward motion with a smooth, rhythmic leg action. A slight 5% forward lean helps create this smooth action.
- A Tall Action - Body posture should be erect with foot contact restricted to the toes and not the heel as this creates a 'sitting' body posture.
- A Drive Action - Concentrate on thrusting elbows back as opposed to forcing fists forward. Drive with opposite rear leg to high knee with extension of the driving leg as far as possible.
- Seated Arm Action - While seated with back supported simulate sprinting arm action concentrating on thrusting the elbows back, keeping shoulders low, keeping hands loose and upper body relaxed. 5 X 30 second sets with 30 seconds rest between sets.
- High Skipping Action - Over 30 meters skip high and far with concentration on arm action and knee height. Do not rush this exercise; the higher and farther the skips the better as well as less time spent on the ground. 5 x 30 Meter sets with 30 seconds rest between sets.
- High Knee Power Sprints - Over 15 meters take small, powerful high knee steps concentrating on a slight lean forward, and leg extension and the top of the leg exercise. Walk 10 meters after each set and repeat 5 times. Once good technique is gained try this exercise holding a rugby ball in both hands to develop fluency with running with a ball in both hands.
The phase of acceleration is from the initial response to the top speed of sprinting. Improving this aspect of your sprinting is considered to be the most important aspect in rugby. Being able to accelerate into gaps or move into cover defence positions can create/prevent many scoring opportunities. To generate faster acceleration short, powerful sprint drill work best, sometimes with added weight. Concentration on leaning forward and driving low and hard during these short drills. A 45-60% degree angle is desired with eyes focusing forward ahead of you, not at the floor!
- Press Sprints - Complete 2 full press-ups and then sprint 15 meters. This helps to simulate game play where speed off the floor is essential. Maintain the low drive for about 10 meters at which time you should then move into full sprint mode. Walk back to the start and repeat. Try to complete 3 sets with 5 sprints per set; 3 minutes rest per set.
- Flying Sprints - Walk/ jog 10 meters then sprint 20 meters. Walk back to the beginning and repeat. Complete 3 sets with 5 sprints per set; 3 minutes rest per set.
- Start Stop Sprints - Walk 5 meters then sprint 10 meters, gradually slow down to 20% and then accelerate back up to 100% for 10 meters. Walk back to the start and repeat. 5 sprint sets with 2 minutes rest per sprint.
- Side To Side Sprints - Side skip in between 5 meter cones and sprint away 15 meters. Walk back to the beginning. Complete 3 sets with 5 sprints per set; 3 minutes rest per set.
Top Speed
In order to improve on your top speed, longer sprints where over all focus on technique is concentrated on.
- 5 x 30 meter
5 x 60 meter
5 x 80 meter
To conclude, these sprints drills should be covered over a number of sprint training sessions. Concentrate on one aspect per session and give it 110% effort. Remember to rest properly after each session and always warm up, cool down and stretch.
Interval Training
The game of rugby can be broken down into many individual passages of play where both aerobic and anaerobic energy systems interchange throughout these intense scenarios. During the intense periods of play lactic acid builds up and an oxygen debt is created. Both of these factors greatly reduce performance. Therefore these waste products need to be oxidized and the oxygen debt needs to be restored.
During a game of rugby periods of total inactivity are few and far between, therefore the oxidation and oxygen restoration needs to be carried out during the aerobic parts of play e.g. jogging to a line-out or re-aligning for a scrum. The faster your body can manage these tasks the higher your physical performance will be. Improving on this oxidation/restoration can be carried out by regular interval training; whereby long periods of intense exercise are followed by small amounts of recovery jogging. After each session the recovery jogs are smaller causing your body to adapt with the increasing work demands. All interval training session should begin with an adequate warm up and end with an adequate cool down/stretch.
- 1st Session
Using a rugby field run the try line at 75% and jog up the touchline. Then repeat once you reach the other try line. This will complete one lap of the field. Try to complete 3 continuous laps.2nd Session/3rd Session
Repeat the 1st session whist adding 1 extra lap each time.
4th Session
Still using the rugby field, run up the touchline at 75% and jog the try line. Try to complete 3 laps.
5th Session/6th Session
Repeat the 4th session whilst adding 1 extra lap each time.
7th Session
Run 75% diagonally across the filed from corner flag to corner flag, then jog the try line. Then run 75% diagonally in between the other two corner flags and then jog the other try line back to the start. This is one lap. Try to complete 3 continuous laps. These are called winders.
8th session
Still Using the rugby field, run 75% every horizontal line e.g. try line, 22-meter line, and jog the touchline that connects each horizontal line. For example; run the try line at 75% and then jog the touchline until it meets the 22-meter line. Then run 75% down the 22-meter line and jog up the touchline until it meets the 10-meter line … You will see by this pattern that you are slowly making you way up the whole pitch. At the end of the pitch rest 3-5 minutes and repeat back down the field. This is probably the worst interval training drill in the coach's handbook but probably the best as it provides good long runs with a short active recovery.
Plyometrics
Incorporating plyometrics into your training program is one of the best ways to develop power, especially in the legs. In general plyometrics work by overloading the muscle eccentrically (lengthening) and then forcing the muscle to contact concentrically (shortening). This distinct method of training for power or explosiveness has been termed plyometrics.
With regard to rugby, plyometrics can aid players to run more powerfully, jump higher and tackle harder. Warming up is crucial. Spend 10 minutes jogging or skipping followed by 5-10 minutes of stretching the muscles involved. Don't forget to stretch your lower back.
- Bounding - Take over sized strides while running 30 meters, concentrating on spending more time in the air. 1-minute rest between runs. Try to complete 5 runs.
- Box Jumps - Over a set of ten hurdles; jump two footed over each hurdle aiming on height and distance. 1-minute rest between jumps. Try to complete 5 sets.
- Depth Jumps - Standing on a box with another box 2-feet away. Step off the box and quickly jump over the opposite box. Over time increase box height and do not jump off the box. Try 3 sets of 10 depth jumps. 3 Minutes rest between sets.
- Hops - The same as box jumps except one legged. Box jumps and hops can also be done using stairs, which are of adequate height.
- Lateral Step Ups - Stand to the side of a box and step up onto it using the leg closest to the box making sure that this is the leg that does all of the work. Step back down once the working leg is fully extended while standing on the box.
- Tuck Jumps - Stand with feet shoulder-width apart and knees slightly bent. Jump up and bring your knees to your chest. As you land repeat immediately keeping ground contact time to a minimum. Repeat for the desired number of repetitions e.g. 10-15.
- Press Ups and Hand Clap - Perform the lowering phase of the press up as normal. Hold for one second at the bottom of the press up and powerfully and quickly press up so that you can perform a clap before landing back for the next nest press up. Try to perform 3 sets of 5 press-ups with 3 minutes between each set.
Injuries: Foreword
Rugby is arguably the most dangerous contact sport today. The injuries sustained at professional, intermediate and amateur levels are stifling. Which is why leading sports scientists have invested millions of dollars into the research and study of rugby-related injuries over the last five years, primarily for awareness and prevention, but also to compare the results with those of other contact sports.
A 1996 study into rugby injuries by the Department of Psychology at Rhodes University, South Africa, found through a control study that injured players, monitored on their memory, aptitude and cognitive abilities at the beginning and again at the end of the season, had impaired mental functioning comparative to their uninjured teammates. Even more alarmingly, the uninjured players featured poorer than those in non-contact sports such as tennis and swimming.
A statistical survey found that 20% of all rugby injuries result in concussions. Although higher numbers of injuries were reported at the amateur and intermediate levels, the most serious injuries were sustained at higher levels of the game.
The University of New South Wales, Australia, last year announced a major launch into the study of rugby injuries. The survey will record information from more than 375 players in 25 NSW-based teams, from schoolboy to university level so as to gain an accurate depiction of the frequency and occurrence of injuries across the age spectrum. The study also aims to improve the skills of coaches and their role in the prevention of serious injuries.
A British study showed that of the 443 spinal injuries reported between 1985 and 1995, 18% of them occurred through rugby. Of these 79 cases, 70% have resulted in serious paralysis. Another statistic compiled from spinal injury units around the country showed that players under the age of 26 sustained 50% of all serious rugby injuries. Again, most of the reported injuries were at school and club level, and not at regional, provincial or national levels.
But new findings have contradicted this theory. Professor Michael Garraway, of the Department of Public Health Sciences at the University of Edinburgh, gathered information on 1705 (98%) of 1736 eligible players from nine Edinburgh schools, as well as 1169 (96%) of 1216 eligible players from the 26 Senior Southern District clubs, prior to the 1993-1994 season, and found that schoolboy rugby is significantly safer than club rugby.
Apart from the mouthguard, protective gear in the game of rugby was always frowned upon. Equipment such as padded vests to soften the blows of tackles and headgear to prevent “cauliflower ears” and head injuries, were viewed as unnecessary and irrelevant to the sport. But today, players are proud of donning their vests, headgear and mouthguards and, as a result, play the game more fiercely.
A 1996 study into rugby injuries by the Department of Psychology at Rhodes University, South Africa, found through a control study that injured players, monitored on their memory, aptitude and cognitive abilities at the beginning and again at the end of the season, had impaired mental functioning comparative to their uninjured teammates. Even more alarmingly, the uninjured players featured poorer than those in non-contact sports such as tennis and swimming.
A statistical survey found that 20% of all rugby injuries result in concussions. Although higher numbers of injuries were reported at the amateur and intermediate levels, the most serious injuries were sustained at higher levels of the game.
The University of New South Wales, Australia, last year announced a major launch into the study of rugby injuries. The survey will record information from more than 375 players in 25 NSW-based teams, from schoolboy to university level so as to gain an accurate depiction of the frequency and occurrence of injuries across the age spectrum. The study also aims to improve the skills of coaches and their role in the prevention of serious injuries.
A British study showed that of the 443 spinal injuries reported between 1985 and 1995, 18% of them occurred through rugby. Of these 79 cases, 70% have resulted in serious paralysis. Another statistic compiled from spinal injury units around the country showed that players under the age of 26 sustained 50% of all serious rugby injuries. Again, most of the reported injuries were at school and club level, and not at regional, provincial or national levels.
But new findings have contradicted this theory. Professor Michael Garraway, of the Department of Public Health Sciences at the University of Edinburgh, gathered information on 1705 (98%) of 1736 eligible players from nine Edinburgh schools, as well as 1169 (96%) of 1216 eligible players from the 26 Senior Southern District clubs, prior to the 1993-1994 season, and found that schoolboy rugby is significantly safer than club rugby.
Apart from the mouthguard, protective gear in the game of rugby was always frowned upon. Equipment such as padded vests to soften the blows of tackles and headgear to prevent “cauliflower ears” and head injuries, were viewed as unnecessary and irrelevant to the sport. But today, players are proud of donning their vests, headgear and mouthguards and, as a result, play the game more fiercely.
Injuries: Statistics
The following is a list of frequently occurring circumstances and factors leading to rugby injury. Each case has been assigned to only one category and percentages are based on 839 persons injured. Category assignment is based on the level of detail available in the description of the injury. Whenever possible player collisions are identified as tackles (intentional) or hits. The categories "tackle," "hit by ball," "stepped on or kicked" take precedence over more general categories such as "trip, slip or fall" or "other(s) fell on."