Core stability drills for rugby players

Abdominal brace – elbows and toes

• Lie face down. Support your body on your forearms and toes.
• Ensure your ankles, hips and shoulders are in alignment.
• Brace with your abdominals.
• Hold for 60 seconds.
• Repeat three times.

Abdominal crunch – feet flat

• Lie face up, with your knees bent, feet on the floor, hands on your thighs.
• Crunch forward, sliding your fingers to your knees.
• Return your shoulders to the floor.
• Complete 3 sets of 10 repetitions.
• Rest for 60 seconds between sets.

Dips – bench

• Place your hands on the edge of a bench.
• Support your body weight partially on the feet.
• Maintain a vertical torso position.
• Lower your body until your upper arms are parallel to floor.
• Extend the elbows to return to the start position.
• Complete 3 sets of 8 repetitions.
• Rest for 60 seconds between sets.

Click here for more rugby fitness drills to work on core stability.