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How to prepare athletically in rugby: tips for effective training
Feb. 9, 2023 | 3 min of reading
Rugby is a physical contact sport that requires good athletic preparation to face the increasingly exhausting 80 minutes of play. In recent years, the change in the rules of rugby has made it possible to increase the number of minutes of actual play, this requires greater physical effort on the part of each player, and as a result, training sessions have become more intense to allow players to perform at their best in the game. Here are some tips for preparing athletically in rugby
:- Strength training: Rugby requires significant muscle strength to face opponents in one-on-one contact and to move quickly on the field. Rugby players should include weightlifting and resistance exercises in their training routine to improve strength.
- Endurance training: Rugby is a long-lasting sport, with games that can last up to 80 minutes. It is important that rugby players are able to maintain a good level of stamina throughout the game. Resistance training may include cardiovascular exercises such as running and interval training.
- Agility training: Rugby requires good agility to change direction quickly, to move across the field and evade the defender's tackle. Agility exercises such as side jumps, forward and backward jumps, and balance exercises can help improve the agility of rugby players.
- Coordination training: Rugby requires good coordination to move efficiently on the field and to face opponents safely. Coordination exercises with elastic bands and proprioceptive tablets can help develop this coordination.
Suggested course
In addition to the strength, endurance, agility and coordination exercises mentioned earlier, there are some specific training techniques that rugby players can use to improve their performance:
- High-intensity interval training (HIIT): High-intensity interval training is an effective way to improve endurance and muscle power. It consists of doing high-intensity exercise for short periods of time, followed by periods of rest. For example, a rugby player might sprint on a field for 20 seconds, followed by 40 seconds of rest, for a total of 20 minutes .
- Wrestling training: Rugby is a physical contact sport that requires good fighting ability to face opponents. Wrestling exercises such as judo can help develop these skills .
- Flexibility training: Flexibility is important in rugby as it helps prevent injuries. Stretching exercises such as yoga or pilates can help improve rugby players' flexibility .
In addition, it is important that rugby players undergo a pre-season training program to physically prepare for the rugby season while reducing the risk of injury.
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