What you do just before your workout begins can have a big impact on what you are able to do during your workout. Many athletes prepare for a training session by carrying out some routine stretching exercises, but it's important to remember that stretching helps to improve your static (non-moving) flexibility and may not do such a good job at preparing your body to move quickly and efficiently. That's why I recommend that you focus on 'dynamic mobility exercises' before every workout. MORE
Rugby fitness drills to build body weight
Body weight training drills are simple, adaptable, cheap and can be performed anywhere. Drills involving press ups and abdominal crunches are well used but often performed with poor technique and so lose effectiveness. Introduce the following exercises and follow these tips to mix things up.
Down and ups: Players start from standing and have to lie down with their chest touching the ground. From the prone position
they have to get back up to a full standing position and then repeat the exercise. These rugby drills develop all-round strength and power and a vertical jump can be added at the end to develop extra leg power.
Jump squats: Players perform a squat with good technique and jump vertically as high as they can from the bottom position of the squat. They must land on both feet, regain their balance and repeat. Players should aim to do sets of between five and ten repetitions. These rugby drills work all the muscles in the legs and develop power throughout.