Thursday, January 19, 2012

If you have started pre-season then complete this session before training, if not then complete the session and follow-up with 10 x 280m shuttle runs starting every 3 minutes. (Shuttle is out and back over a progressively longer distance: 5m, 10m, 15m, 20m, 25m, 30m, 35m).

Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg
. Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

1. 8 x 40m sprints with 2 minutes rest between reps. 2 sprints from a 3-point start, 2 from a standing start, 2 from a falling start, and 2 from a lying start. Focus on staying relaxed, keeping your elbows at 90 degrees and driving your arms from your shoulders. If your elbows are at 90 degrees then you will be able to drive your hand from your cheek (face) to your cheek (butt).

Ball Skills:
1. Finger taps at arms length. 60 seconds. Move the ball around and focus on keeping the ball on the pads of the fingers.
2. Shazams. 1 handed passing facing your partner/wall. Start with your hand underneath the ball with the ball touching your belly button. Drive with your forearms before finishing the pass by flicking your wrists. The object is to develop wrist strength. Complete 20-30 each hand.
Sideways Shazams. Turn side-on to your partner or the wall and complete as above. Complete 20-30 each hand.

Calves, hamstrings, quads and lower back.


2 thoughts on “Thursday, January 19, 2012

  1. Nice follow up to yesterday’s workout with a focus on speed and skills. Are the ball skills applicable to both forwards and backs? Didn’t know if there is something different for forwards to do. I would also throw running with the ball into the sprints? Would that be alright, or do you want more of a focus on form when sprinting?

    1. I would focus on form when sprinting. Forwards and backs should do the same basic ball handling skills. All rugby players need to be able to catch, pass and run with the ball. In the initial part of the program, focusing on just handling the ball in the pads of the fingers when passing is the key. After a couple of weeks, passing on train tracks will be included to take the development of the wrists, forearms and triceps coordination into a more realistic “open” skill.

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