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Player Strength & Conditioning guides available here soon
Files coming soon.
How many times do players groan and complain when they are confronted with a fitness training activity at practice..... teams and players that lose complain... Professionals welcome the growth. Here the Canterbury Crusaders continue to prepare their players for the 2023 Super Rugby season and this week they've invited us to view one of their ruthless wrestle and run sessions!
Rugby Leg Day. If you play Rugby, you need to train your lower body. If you have a strong foundation through your legs you will be a more effective and dominant player. Rugby Leg Day exercises should have a heavy focus on compound lifts: Squat, Hinge, Thrust movements with some single leg variations as well. Other Rugby Leg Day Exercises of importance are those that focus on your Hamstrings and calf's which are important when sprinting.
Explosive Rugby Power. Rugby players need to do a rugby power day each week. By doing so players will develop "Explosive Rugby Power". Simply, you perform exercises that mimic tasks on the rugby field (or whatever sport you choose). This means when you come to perform those tasks you will be more powerful in rugby, if you are more powerful and explosive you have increased chance of success. To become more powerful, pro rugby clubs will have specific power days in their club gym sessions. These power days focus on; less weight, moved as quickly as possible, for a small number of reps. By doing so you are creating adaptation to be explosive
In Sprinting there are 2 phases. Acceleration (or angled Running) & Upright running (yes we are upright). In Rugby It can be rare to hit top speed for many players (forwards/tight 5). So it's important that we work on our acceleration in attack and in line speed for defence. Generally most work is done in the first 3 Steps. Having a quick acceleration can be the difference in many facets of a rugby game. Pay attention to the Wall marches and the first 2 blocks of running in this video.
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