Rugby and sports specific training

Rugby is fondly referred to as a "hooligan's game, played by gentlemen", but in recent years it has become increasingly popular with the ladies! Rugby is a very demanding sport which places a multitude of demands on the body, and therefore it's imperative that a proper sport specific training programme be put in place. This game is different than many sports in that the various different positions in the game require wildly different strengths, skills and levels of body conditioning. This means that each rugby player will want to have a slightly different emphasis for their personal training programme. However, because rugby is a team endeavour, it's important that all the team members have certain levels of ability they much achieve to make sure there are no weak links in the team. The overall requirements rugby places on team members are as follows:

• Explosive acceleration from a full stop to a sprint
• Very fast sprinting speed
• Muscle suppleness and flexibility in order to avoid injury
• Good even muscle mass distribution over the entire body
• Good body/ special awareness
• Excellent Neuro-muscular co-ordination
• Muscle balance between the quadriceps and the hamstrings

All players need to incorporate training exercises that work on perfecting the explosive bursts of energy required. The pylometric circuit, which incorporates short bursts of various different activities such as push-ups, lunges and jumping rope is great for this. Just be sure not to do this the day before a game as it can take a while to physically recover from.

Strength training can be slightly different depending on the position played. Forwards tend to be very heavily built players who rely on strength and power. Strength training for forwards should focus on building mass with heavy weights and few repetitions. Backs are more lithe in shape than forwards and require both strength and endurance. Strength training for backs should build for strength, but also for endurance by using lighter weights with more reps. Other drills to be incorporated into this sport's specific training include eye-hand co-ordination drills, ladder drills to improve footwork, and ball drills.