Rugby is one of the toughest sports in the world, demanding incredible levels of strength, speed, power and agility, as well as excellent hand-eye coordination, communication skills, mental resilience and commitment. It is an extremely physical game, but also an invaluable one, teaching players teamwork, self-restraint, determination and hard work. Visit your local David Lloyd for your fitness training.
Amateur players can start to train for the sport with these basic workouts:
Strength & Weights Training
Good strength is vital for rugby players as it allows them to dominate their opponents through force, provides protection through a layer of muscle, reduces the risk of injury, and helps prevent fatigue. Strength can be built through dynamic, compound exercises like squats and bench presses.
Aerobic & Speed Training
While rugby is mainly anaerobic, it also requires aerobic effort. As the game is constant, with no complete rest periods, players need to be able to recover during aerobic periods i.e. when jogging or preparing for the scrum – this demands high fitness levels. As excessive long duration cardio can impair strength gains, players should train in intervals i.e. alternate periods of high-intensity exercise with low-intensity recovery periods.
Rugby also demands great speed, quick reaction time and immense acceleration. Players need a strong sprint action and high speed off the floor – both of which can be developed through sprint training.
Both can be built through the following workouts:
Power & Explosiveness Training
Rugby players need great power (especially in the legs) to run faster, jump higher and tackle more aggressively. This can all be aided by plyometric exercises that overload the muscles, forcing them to lengthen and shorten constantly, building strength and power. These exercises also aid overall fitness, help prevent injury, and work to make you more energy-efficient.