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Posted 430 days ago
PRE-SEASON is in full swing, and it’s now time to make some considerable strength gains. You should also be looking to increase the volume of your training over the next few weeks, making your conditioning more intense in preparation for next season.
The caterpillar (also known as the heel-to-toe walk) is good for warming up your hips before the serious work…
Posted 465 days ago
FANCY A change from your regular rugby drills? Well, why not vary your training regime this summer by trying other sports. It’s a great way of improving your fitness and skills for rugby – and helps to avoid monotony setting in. The pros have tested out these four sports so why don’t you give them a go too…
Speed golf
Wrestling
Boxing
Basketball (well,…
Posted 475 days ago
Make sure you reap the maximum benefits in the gym with our instructional videos explaining the correct technique for four key weights exercises…
THE BENCH PRESS
THE DEAD-LIFT
THE OVERHEAD PRESS
THE POWER CLEAN
Posted 483 days ago
It’s important to keep on top of your speed for the end of the season, says Darren Grewcock…
Quick feet into pass
Working in small 5m grids, combine high-knee, quick-feet movements with quick repetition of low passes off the ground to a standing target.
Perform quick-foot drills at max speed for 8-10 seconds at a time
Immediately do 8-10 passes off the ground, off…
Posted 535 days ago
Serious aerobic work will help you get your cardio fitness back, says Darren Grewcock
Treadmill Intervals
Alternating between inclines on a treadmill is less punishing on your joints than road running, and it’s easier to regulate your heart-rate.
Start walking on an incline at 6kmh moving from 2-8° for ten minutes
Then work in sequences of two-minute runs at 4° followed by one-minute…
Posted 541 days ago
No matter what level you play at, there’s a range of kicks that every team should have in its locker. Dan Cottrell of betterrugbycoaching.com explains what they are and when to use them.
You can’t always make touch with a kick and sometimes you don’t want to anyway. Kicking into touch gives the opposition the throw-in and so, in all likelihood,…
Posted 576 days ago
The new-look HSBC Sevens World Series kicks off in Australia on 25-26 November. Sevens players are placed under intense physical stress over the two days, and preparation is the key to success, as England’s strength and conditioning expert Brett Davison explains…
“The England Sevens squad had a five-week break to recover from last season, during which they had a total break…
Posted 615 days ago
Four- to six-week dedicated spells will help you stay lean up top, writes Darren Grewcock
Bench Press
The daddy of upper-body exercises, this is a good test of where you’re at, particularly in your chest- and shoulder-strength levels.
Remember we want muscle growth, not just out and out strength
Therefore, ensure you can perform a nice, full range of movement on every rep,…
Posted 631 days ago
Cardio combinations and circuits have a minimal impact on the body, says Darren Grewcock
Cross-trainer & Press-ups
Combining sets of 30-second reps on the cross-trainer – sprint-steady-sprint-steady – with press-ups on the floor can leave you feeling nauseous. But work through it!
* Set cross-trainer at moderate resistance so you can keep up speed
* Vary sprints. Use arm rods for some and not for others
* Only take 30 seconds’ rest when you do your press-ups. Swap quickly
Posted 644 days ago
Having asthma doesn’t mean you can’t be as fit as the next athlete. Ireland team doctor Eanna Falvey gives you the low-down
Baseline asthma can be related to an allergy to pollen or dust, whereas exercise-induced asthma is brought on by highly intense physical activity, especially in cold weather. So, everyone involved in winter sports should be screened for exercise-induced asthma…
