Improve the movement and coordination needed for lifting the catcher at the kick off. MORE
VIDEO: Developing scrum stability
Ideally, a player is in the strongest position to scrummage throughout the scrum. However, with all the forces coming through contact, they will become unstable. Use these exercises to develop the body awareness to find stability.
The bear crawl is a much-used exercise, but it must be used with detail. Too often there is a lack of attention to detail, or the exercise is performed to fast and key technical details is lost.
Remember the detail:
- Engagement of scaps: the shoulder blades pushed towards each other.
- Hip/pelvic tilt: the feeling that the backside is pushed out.
- Core engaged: the stomach area feels tensed.
- At least hip width apart with the feet.
- Short steps. Over striding will cause hip rotation.
That means that through any core/trunk exercise balance, the player is staying square. They avoid hip and shoulder rotation is key.
Any equipment can be used if it adds instability. The key is to keep to the shape and when they lose shape, the player recognise this and quickly recovers.
The use of multi-directional forces replicates the movements in scrum, ruck, maul, and tackle collision situation. When driving, it is important the body drops height on each drive, knees hips, chest with the aim of staying square, and keeping hips aligned with shoulders.
ADVANCED WITH SWISS BALL
STABILITY WITH RUCK AND TACKLE PADS
PUSHING AND STABILITY