Improve the movement and coordination needed for lifting the catcher at the kick off. MORE
VIDEO: Develop scrum shapes under pressure
Here are some clips for all the players in the scrum to give them more powerful positions to drive forward.
Engage key muscle groups, especially the core.
This means feeling the muscles around the middle of the body tighten. This stabilises the body to keep the spine safe. In a sense, the body feels like a single, strong cylinder. Not that you should test it, but the player should feel they could take a punch to the stomach.
Use this exercise to create strength through tension in the upper body, core and lower body, glutes (backside), quads (upper front leg), hamstrings (upper back leg).
DROP AND DRIVE
Drop and drive simulates the drive process drop through knees, hips engage the core and drive through with two feet.
The front row is set up, with open chests and shoulders wide because the referee wants to see all six shoulders. Squeeze to create tension. Do not roll in because that will create a curve.
RAISE AND LOWER
Back five (locks and back row) raise and lower. On the raise, create the tension, relax as they lower. This allows the players to understand and feel the strength.
Check that the spines are in line. That means, all the players’ spines are facing the same way.
FEEL THE MOTION
Progress to the back five feeling forward motion as they feel the tension.
It is important they stay in control and connected.
All eight in the scrum working through this pre-bind exercise. They work as an eight with “the same thing at the same time”.
Working scrum triangles as a unit of six.
Work on prop binds and second row to prop bind/connection.