Tuesday, February 21, 2012

So how do you prep for contact at training? Bring intensity to training. My definition of intensity for rugby practice is borrowed from Jonathan Griffin, “INTENSITY IS CLARITY OF THOUGHT AND CLARITY OF EXECUTION.” Normally the coach sets the parameters to create a type of contact to help improve player’s skills. My advice, focus on performing the coaches cues. A coach will give a cue like “hit with the same foot and shoulder”. Your focus is to use is to think “hit with the same foot and shoulder” and then execute by using the correct footwork and technique to achieve this cue. You have brought clarity of thought and execution, which equals intensity at training.

Warm-Up:
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)

Agility:
1. Ladder Work: 4-6 reps of each skill, if you don’t have a ladder grab a bunch of full water bottles and use them as cones spaced 18-24 inches apart. Single Foot Skips, Double Foot Skips, Single Foot Run, Double Foot Run, Bunny Jumps, Right Foot Hops, Left Foot Hops, Half Icky Shuffle, Full Icky Shuffle
2. 5-10-5: Complete 6 repetitions (3 going right first and 3 going left first). Recover for 1-2 minutes between reps and give it everything you have.
3. T-Drill: Complete 4 repetitions (2 right and 2 left). Recover about 1 minute between reps. Focus on short steps around the cones and driving out of the turns with low hips.

Ball Skills:
1. Tactile Pressure shuttle: Set up 10m shuttle and run while tapping the ball in your hand above your head. Complete 6 reps on each hand with 10 pushup penalty for every drop ball.
2. Ball Toss: Throw the ball into the air using a perfect spiral. Complete tosses for 1 minute using your dominant hand and 1 minute using your non-dominant hand.
3. Scrumhalf passes: Practice approaching the ball on the ground and picking it up and passing in the same motion.

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