You may wonder why I don’t include a lot of core work in my workouts. It is not that I don’t think it is important, but I do think that most rugby practices have a lot of core work and all the major lifts require you to stabilize your core during the lift. For example, squatting, deadlifting and cleaning require huge amounts of core activation to maintaing an upright torso. This translates to rugby because under the pressure of a tackle, clear out or scrum you need to be able to keep your spine in-line so you can transfer your power into your opponent.
Having said all this do I dismiss core exercises? No. At the end of each workout spending 5-10 minutes on core work is fantastic supplementary work. Some of my favorites are planks, side planks, butterfly situps, supermans and hanging leg lifts. An easy way to add them in is pick 2-3 exercises and set a rep range of 10-20 reps and complete the circuit 2-5 times. Core work easy and done, plus I haven’t meet a coach yet who doesn’t make his/her players do planks, pushups and situps at training!