Effective multi-phase rugby
in Attack, Rugby drills
Good shape in rugby means your players are into position quickly to attack from the next phase. The shape refers to threatening alignments, with all ball-carrying options well supported. MORE
EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES
Here is a pre-season fitness gym session suitable for U13s and above.
Here’s the advice you should be giving to your players:
Rest as long as you need between exercises and sets to keep the technique perfect. Time how long it takes you to perform all 5 rounds. Try to bring your time down each week.
For the first few sets, you should feel you have 3-4 reps in the tank, so that you’re using a load which, at the end of the prescribed number of reps for the set, you could do 3-4 more reps before reaching failure.
In the last few sets, then it should close not reps left.
Notes: Full extension on take off, land softly like a cat- chest up, hips back, lower limb vertically aligned.
5 Reps
5 rounds
Notes: Full extension on take off, land softly like a cat- chest up, hips back, lower limb vertically aligned.
5 per leg
5 rounds
Notes: Sit back, chest up, knees open.
5 reps
Notes: Torso tight, body in a straight line, elbows close to body 5 rounds
5 reps
5 rounds
Notes: Body straight, bend at hip not waist
5 per leg
5 rounds
Notes: Torso tight, body in a straight line, elbows close to body.
5 reps
5 rounds
Notes: Torso tall, squeeze glutes, no unwanted movement.
30s per side
5 rounds
Notes: Toes forward, chest up, hips back.
5 per leg
5 rounds
Notes: Torso tight, body in a straight line.
30s
5 rounds
Note each exercise with the bodyweight, use this rhythm: Three seconds lower, three seconds pause, then normal return.
Exercise | Reps | Notes |
Non counter movement jump and stick | 5 | Full extension on take off, land softly like a cat- chest up, hips back, lower limb vertically aligned. |
Lateral/medial non counter movement jump and stick | 5 per leg | |
Bodyweight squat | 5 | Sit back, chest up, knees open |
TRX row | 5 | Torso tight, body in a straight line, elbows close to body |
TRX reaching RDL | 5 per leg | Body straight, bend at hip not waist |
Push up | 5 | Torso tight, body in a straight line, elbows close to body |
Palof press isometric hold | 30s per side | Torso tall, squeeze glutes, no unwanted movement |
Lateral BW squat | 5 per leg | Toes forward, chest up, hips back |
Plank on knees | 30s | Torso tight, body in a straight line |
pre season gym fitness summary to print out…