The first part of our preseason blog series is for our rugby union players. We all know the physicality rugby players need to cope with the string demands of the game. Not only that, players also need to ensure they have adequate speed, power, endurance, agility and flexibility, along with technical skill and knowledge of the game to keep up. Your preseason prep should cover all of these areas, not just to prevent injuries, but to improve performance!
A common approach may be to head to the gym to get as big and strong as possible, and while that may not be completely wrong, there is a better approach- POWER.
Rugby players need to be strong, but they need to be explosive- power, speed, and strength are what separates the good players from the great. If you haven’t tried adding explosive style exercises to your training program let us introduce you to it now.
Power = Strength + Speed. Despite all playing positions requiring certain attributes they all come down to the same component. Front row forwards need power to push in the scrums – an openside flanker needs the power to drive over the ruck to disrupt the ball – a centre requires power to break tackles and a wingers biggest threat is speed… which is power.
How to apply this in the gym?
Try adding some Olympic lifts to your current regime
– hang clean
– hang high pull
– hang shrug
No access to the gym? Add some plyometric exercises to your preseason training regime
– Body weight jump squats
– Hurdle jumps
– Bounding
– plyometric lunges
Sprint training tips-
• 10 x 15m sprint
• 8 x 25m sprints
• 6 x 40m sprints
• 4 x 70 m sprints
As always, it is important to check with an exercise professional prior to adding new exercises to your program so speak to you exercise physiologist or physio to get your preseason program started!
