The Drake Foundation aims to improve understanding of concussion in sport and its effects on long-term brain health.
A rugby training program must help players to cope with the rigorous demands of the modern game. Despite its gruelling nature, amateur players perform poorly in rugby-specific fitness tests and this may be due predominantly to poor training habits.
Rugby is classed as a multi-sprint sport. Its intermittent nature demands that players generate high levels of speed and explosive power, as well as possessing the ability to recover quickly between sprints.
Elite rugby league players are quick, performing a 40-meter sprint test in just over 5 seconds. They also possess good speed off the mark and acceleration power. They have aerobic capacities that are moderate to high allowing them to sustain a high work rate for the full 80 minutes.
Strength is an obvious necessity for rugby players. However, muscular size and body mass, although important is not the only goal of a rugby strength training program. Explosive power is equally as important, not only for the development of speed and acceleration but for tackling and jumping.
Although in rugby, different positions have contrasting match play activities, professional backs and forwards have very similar physiological profiles. Backs are typically faster than forwards but there is little difference in aerobic endurance and muscular strength suggesting that rugby training is uniform for all players at the elite level.
The articles below cover a range of rugby training topics – from strength and power development to speed and speed endurance training. You will find sample training programs and training sessions along with individual drills specifically designed to mirror the demands of the game.
Training to Increase Lactate Tolerance
The multi-sprint nature of rugby, often with minimal rest periods, means that blood lactate can soon accumulate in players. Nothing is more debilitating than lactate accumulation so this form of tolerance training can have a dramatic effect on a player’s performance…
Strength Training The Sport-Specific Way
Strength training has become a fundamental component in a rugby training program. While it’s true that ice hockey players require brute force and strength to cope with the physical demands of the game, explosive power is also an important consideration…
How To Design Resistance Training Programs For Athletes
Here is the step-by-step process of developing a sport-specific strength training plan – one that meets the demanding nature of rugby…
Power Training for Athletes
Strength and power are not the same. Do rugby players need to be powerful? Absolutely. Learn how you can convert a solid strength base into explosive power on the field…
Plyometric Training for Developing Explosive Power
Plyometrics is used in many sports as an effective way to increase speed and power. Rugby players can benefit from both upper and lower body plyometric exercises…
Strength Training Alongside Other Types of Training
Rugby players must complete a wide variety of training. How does strength training interact with other components of fitness? Does endurance training have a negative effect on strength and power? And does strength and power training negatively affect aerobic power or flexibility?
Using Power Cleans in Sports Conditioning
Power cleans can be useful for developing explosive power in rugby. Use this technique guide and animated images to see how the lift should be performed…
The Speed Training Program
Speed, agility and quickness plays a major role in the success of every rugby player. Here’s how to design a speed training program and how to use and combine various types of drills…
Speed Drills for Maximum Velocity
These speed drills are used to develop basic, all-out speed and acceleration off the mark…
Speed & Agility Drills
These agility exercises are easy to set up and require little or no equipment. They are ideal for teams and individual training…
Ladder Agility Drills for Quick Feet & Coordination
Speed ladders form an integral part of many speed training programs. These five drills will improve your foot speed and coordination…
Flexibility Exercises for Hockey
Increased flexibility may reduce the risk of certain injuries. It may also allow a rugby player to move with greater dexterity, agility and finesse…
Dynamic Stretches & Stretching Routine
Dynamic stretching is now recommended over static stretching before a game or rugby training session…
Delayed Onset Muscle Soreness (DOMS)
We’ve all suffered it – the stiff, aching muscles that follow the first day of training or a long layoff. But can it be prevented or treated?
A Sample Off Season Strength Training Program
The off or closed season is typically about rest and regeneration. But that doesn’t mean doing nothing at all.
Despite being cleared to return to play following a concussion, research has suggested that athletes may be at a greater risk for other kinds of injuries – namely, those affecting the lower extremities. However, the mechanism for this increased risk of a lower extremity injury after a concussion is unclear. Neuromuscular changes following concussion that persist beyond return to play may contribute to this increased injury risk.
In this study, the investigators identified altered lower extremity stiffness in the hip, knee and leg stiffness in a jump-landing task – finding this increased stiffness in athletes who had sustained a concussion when compared to uninjured matched teammates.
Changes in lower extremity stiffness have been shown to be a risk factor for lower extremity injury. Clinicians may need to include neuromuscular measures during concussion treatment programs. This may improve patient outcomes and decrease risk of lower extremity injury when these individuals return to sports activity.
For more information, view the abstract
It’s your padding, your way. With DEFENDER SKIN, you can create and apply custom shaped hex strips that act like a protective second skin. It’s the padding that stays in place to avoid bumps and abrasions from your sport.
When it comes to protecting your body during sport, you should never sacrifice comfort or performance. DEFENDER SKIN is the lightest, most flexible, and most versatile form of protection available to athletes today, no matter what game they play. It’s a uniquely engineered, breathable adhesive second skin designed to defend the body against cuts, scrapes, burns, pain and bruising often associated with the impact and abrasion of rigorous sports.
Pad Orientation allows wearer to customize their protection and place anywhere
1/8″ thick EVA foam pads protect against impact and abrasion
Ultra thin PU Skin with 4-way stretch properties and micro perforations moves with you
Also available in Elbow and Knee Pads