EXPERT SESSIONS AND ADVICE FROM QUALIFIED AND EXPERIENCED GRASSROOTS RUGBY COACHES

Pre-season fitness session – suitable for U13s and over

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.

DOUBLE CONTACT JUMP AND STICK

Notes: Full extension on take off, land softly like a cat- chest up, hips back, lower limb vertically aligned.

5 Reps

5 rounds

DOUBLE CONTACT LATERAL JUMP AND STICK

Notes: Full extension on take off, land softly like a cat- chest up, hips back, lower limb vertically aligned.

5 per leg

5 rounds

GOBLET SQUAT

Notes: Sit back, chest up, knees open.

5 reps

TRX ROW

Notes: Torso tight, body in a straight line, elbows close to body 5 rounds

5 reps

5 rounds

MEDICINE BALL REACHING ROMANIAN DEADLIFT

Notes: Body straight, bend at hip not waist

5 per leg

5 rounds

PLATE LOADED PUSH UP

Notes: Torso tight, body in a straight line, elbows close to body.

5 reps

5 rounds

DYNAMIC PALOF PRESS WITH BAND

Notes: Torso tall, squeeze glutes, no unwanted movement.

30s per side

5 rounds

LATERAL DUMBELL SQUAT

Notes: Toes forward, chest up, hips back.

5 per leg

5 rounds

WEIGHTED PLANK ON KNEES

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.

SUMMARY

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…

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