Rugby Tips

Like any sport rugby requires a good deal of training to be successful. You can break your training efforts into a few groups:

Strength and Power
Strength work is obviously very important to a player’s conditioning. Weights are an integral part of strength training and there is a good variety of weight training exercises for players in all positions. It is important to focus on all muscle groups as it is very important that you have strong stomach and lower-back muscles, then, for upper-body contact, strong shoulders and chest. Obviously strong legs are also vital. Good exercises include squats, leg extensions, hamstring curls and the leg press.

Speed and Agility
In the modern game of rugby working on your speed and agility is important for players in all positions, but it is of particular importance to those players in the backs, and for loose forwards.

Speed and agility drills should be done:
on different days to other training
at the beginning of a training session right after a warm up.

Basic Sprints:
Mark out a length about 40 meters apart with a halfway marker at 20 meters. Sprint from the start point to the mid point, and then jog on slowly to the end point. Turn and sprint to the mid point then slowly back to the beginning. This exercise should be done in sets of 5.

Cruise/Sprint:
Mark out a distance of 100 meters. From the start slowly accelerate to reach full speed at about 60 meters and keep sprinting as fast as you can until the end.

Hill Sprints:
In a game like rugby, where explosive speed is key, the first few steps are critical. Running up a slight hill of about 30 degrees, helps to develop your power and acceleration. This type of training should only be done over short distance of 10-15 meters, and you should rest between attempts.

General Aerobic Fitness
General aerobic fitness is very important for the game of rugby, particularly if you plan to play a full 80 minutes. Working on your aerobic fitness off session is key to your success. Jogging in particular and cycling will both help build your aerobic fitness. For coaches can use beep test to measure player fitness coming into a new session.

Prevención de lesiones de tobillo

PARTE I y II.

Gracias Tony!

Wales rise to sixth in the world

At the end of a busy weekend of autumn internationals, Wales were the biggest climbers in the IRB World Rankings, up two places to sixth as a result of their 33-16 win against higher-ranked Argentina in Cardiff.

The Welsh were the only team in the world's top 10 on the rise, although Scotland's fine 9-8 victory over the third-ranked Wallabies has given them a significant 1.66 rating point change, and moved them to within touching distance of Argentina, who fell one more place to eighth.

www.irb.com

Feliz Cumple!!

Vickerman´s opinion

For the past four seasons both in the Waratah's gym and at Camp Wallaby at Coff's Harbour, Vickerman has had access to the MyoQuip ScrumTruk which he describes as "an asset to me during my rugby career." Recently, when forced by injury to take a break from national representation after the Super 14 Final, he went back to his club, Sydney University, to undertake rehabilitation and training. At the Uni gym he made extensive use of both the ScrumTruk and the HipneeThrust lying leg press before setting off for Cambridge.

"For me the two machines, the ScrumTruk and the HipneeThrust, have been absolutely great," Vickerman says. "The use of these machines gives the ability to build strength without putting strain on one's lower back. As a forward the strength gained transfers well onto the field due to their practicality and specificity to what we do during the game."

Rugby Limpio

La International Rugby Board (IRB) tiene un nuevo espacio en la web que se enfoca en los procesos Antidóping y que puede ser consultado tanto en español, como en inglés y francés.

Para acceder al sitio, haga clic aquí.

Exámen

UNIVERSIDAD NACIONAL DE LA PLATA
Facultad de Humanidades y
Ciencias de la Educación.
Carrera Educación Física.
Cátedra Rugby, Educación Física 4.

Para ver el listado de Aprobados, deben hacer click en comentarios.

Explosive power

Balance & Stability

STATIC BALANCE AND STABILITY SKILLS
1. The counterbalance required in a mini-scrum - 1v1.
2. The front-row when set as a unit of three - heels up off the ground. This is a balancing act.
3. The full scrum set immediately prior to engagement - minimises the opportunity for adjustment after engagement, increasing the stability of the unit.
4. The stance and body language of the lineout jumper and supporters prior to the jump and support - preparation for the jump and support.
5. The hooker immediately prior to the ball being thrown in to the lineout.
6. The stance and body language of numbers 10, 12 and 13 - especially from set play.

DYNAMIC BALANCE AND STABILITY SKILLS
1. The counterbalance required when driving forward, on contact, when in possession – feet approximately shoulder width apart, using ‘tractor steps’.
2. The balance and stability displayed when ‘cleaning out’ opposition at the tackle.
3. The preparation for contact, and balance and stability required when entering rucks and mauls.
4. When the ball carrier pivots out of the contact situation - dynamic balance and stability is required to execute the ‘hit ‘n’ spin’. This is an advanced skill.
5. The pick ‘n’ go and leg drive.
6. The jump, support and descent of the jumper in the lineout when three players skills, athleticism and co-ordination, compliment each other.

“The art of playing the game on your feet”

Leyes del Juego

El Rugby es un deporte que implica contacto físico. Cualquier deporte que implique contacto físico tiene peligros implícitos. Es muy importante que los jugadores jueguen el partido de acuerdo a las Leyes del Juego y estén atentos a su propia seguridad y a la de los otros.
Es responsabilidad de los jugadores asegurarse de estar física y técnicamente preparados de un modo que les permita jugar al Rugby, cumplir las Leyes del Juego y participar de acuerdo a prácticas seguras.
Es responsabilidad de aquellos que entrenan o enseñan el juego asegurar que los jugadores estén preparados de un modo que garantice el cumplimiento de las Leyes del Juego y de acuerdo a prácticas seguras.

www.irblaws.com