"Ground work: A player lies on his back on the ground. He throws a ball up and has to get to his feet before catching it."
Supposed to "improve your players' reaction times, to get them playing faster". Something I can do by myself!
Showing posts with label rugby specific. Show all posts
Showing posts with label rugby specific. Show all posts
Monday, December 1, 2008
Thursday, November 20, 2008
Positional sprints
The back row, second row and hooker do a series of 10, 20 and 30 metre sprints, starting by lying flat on the ground. They include a change of direction in the sprint and at least one "down and up". At the end of each sprint they do 3 vertical jumps.
Tuesday, November 18, 2008
Strength program
I've looked at the fitness page on the Women Eagles website before, but today is the first time I've really looked at the strength program[xls].
I would be comfortable performing most of these exercises (all but the Olympic lifts, I think). About half are not an option right now because of the limited equipment I have access to, but this workout is good to keep in mind while thinking about what I'm doing.
The goal, especially, is something I need to focus on: Increase muscle mass; positive relationship between muscle size and strength.
I would be comfortable performing most of these exercises (all but the Olympic lifts, I think). About half are not an option right now because of the limited equipment I have access to, but this workout is good to keep in mind while thinking about what I'm doing.
The goal, especially, is something I need to focus on: Increase muscle mass; positive relationship between muscle size and strength.
Thursday, November 13, 2008
Agility footwork
Speed and agility is vital for rugby players to stand up to the vigours of a match or training session. You can combine fitness drills with your coaching sessions to give your players an all-round rugby education.
You will find that if you keep your players fit with speed and agility skills they will be much more likely to benefit from tackling sessions because they will have the power and energy to make them work.
Here's a good exercise for speed and agility.
* Place 2 markers 10m apart to form a line. Stand facing across the line.
* Rotate the lower body to put one foot over the line the other behind it.
* In a small jumping action, repeatedly switch the stance by rotating the lower body to place the other foot over the line.
* Jump and rotate as fast as possible.
* Move slowly sidewards, towards the far marker.
* Make contact with the ground on the balls of the feet.
Repeat 5 times, with a 90 second rest between repetitions.
You will find that if you keep your players fit with speed and agility skills they will be much more likely to benefit from tackling sessions because they will have the power and energy to make them work.
Here's a good exercise for speed and agility.
* Place 2 markers 10m apart to form a line. Stand facing across the line.
* Rotate the lower body to put one foot over the line the other behind it.
* In a small jumping action, repeatedly switch the stance by rotating the lower body to place the other foot over the line.
* Jump and rotate as fast as possible.
* Move slowly sidewards, towards the far marker.
* Make contact with the ground on the balls of the feet.
Repeat 5 times, with a 90 second rest between repetitions.
Footwork - 3-step sidestep
The "3-step sidestep" allows the ball carrier to "fix" a
defender and then attack the side of that defender.
Set out some cones in the zig-zag pattern (picture)
Players run at the first cone and step off the left foot to the second cone, where they step off the right foot to the third cone, where they step off the left foot to the fourth cone, where they straighten up and accelerate.
Start off slowly until your players get used to the foot positions.
As the players get more competent, increase the speed at which they approach the first cone, then remove the cones altogether.
Finally add a defender who can gradually increase the pressure he puts on the ball carrier.
Make sure the players practise stepping in both directions. Once they have mastered the skill, ensure they practise with a ball in their hands.
defender and then attack the side of that defender.
Set out some cones in the zig-zag pattern (picture)
Players run at the first cone and step off the left foot to the second cone, where they step off the right foot to the third cone, where they step off the left foot to the fourth cone, where they straighten up and accelerate.
Start off slowly until your players get used to the foot positions.
As the players get more competent, increase the speed at which they approach the first cone, then remove the cones altogether.
Finally add a defender who can gradually increase the pressure he puts on the ball carrier.
Make sure the players practise stepping in both directions. Once they have mastered the skill, ensure they practise with a ball in their hands.
Friday, November 7, 2008
National Coaches Kathy Flores and Julie McCoy: Icons for Women’s Rugby
Monday Jul 21, 2008 in Magazine
By Katy Rank Lev
Kathy Flores knows what she wants. Take coffee, for example. The head coach of the US Women’s National 15s Team is a gourmand when it comes to beans, taking her own Peet’s Coffee on rugby trips so she and her coaching staff can start their day off with something strong and tasty. Perhaps taking care of small details like providing morning coffee is what has enabled Flores to be so successful in a rugby career spanning 30 years.
The rest here
By Katy Rank Lev
Kathy Flores knows what she wants. Take coffee, for example. The head coach of the US Women’s National 15s Team is a gourmand when it comes to beans, taking her own Peet’s Coffee on rugby trips so she and her coaching staff can start their day off with something strong and tasty. Perhaps taking care of small details like providing morning coffee is what has enabled Flores to be so successful in a rugby career spanning 30 years.
The rest here
Leg Power
Here are four exercises to increase leg power to improve your players' scrummaging, tackling and jumping.
1. Jump squat
Players perform a squat. From the bottom point they push up explosively, getting as much height off the ground as possible. On landing they regain their balance and repeat the exercise. Do three or four jump squats in a set and not more than three sets in a session.
2. Up, hit and drive
Players work in pairs. One holds a ruck shield while the other player works. The working player lies on the ground one metre from the bag. On "GO" they get up as fast as possible and drive the bag back for three or four steps. Reset and repeat three times before swapping over.
3. Resisted run
Players work in pairs with one player running and the other behind providing resistance. The player at the back holds the working player with a strong grip on the sides of the waistband. It should be hard for the player to run but not impossible. Run for three or four metres resisted and then let go after a 3-2-1 countdown.
4. Hopping
Players hop on one leg and try to get as much distance between each step as possible. Hopping over a five metre distance, players should get three or four hops in. Don't do more than three repetitions in a session and make sure you work both legs equally.
Source: http://www.fitness4rugby.com/
1. Jump squat
Players perform a squat. From the bottom point they push up explosively, getting as much height off the ground as possible. On landing they regain their balance and repeat the exercise. Do three or four jump squats in a set and not more than three sets in a session.
2. Up, hit and drive
Players work in pairs. One holds a ruck shield while the other player works. The working player lies on the ground one metre from the bag. On "GO" they get up as fast as possible and drive the bag back for three or four steps. Reset and repeat three times before swapping over.
3. Resisted run
Players work in pairs with one player running and the other behind providing resistance. The player at the back holds the working player with a strong grip on the sides of the waistband. It should be hard for the player to run but not impossible. Run for three or four metres resisted and then let go after a 3-2-1 countdown.
4. Hopping
Players hop on one leg and try to get as much distance between each step as possible. Hopping over a five metre distance, players should get three or four hops in. Don't do more than three repetitions in a session and make sure you work both legs equally.
Source: http://www.fitness4rugby.com/
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