The Essence of Success in this the Greatest Team Sport in the world is: The ability of ALL players to perform numerous SKILLS at a consistently high level and at a high tempo, for the full duration of the game.
- This has to be continually earned & is never a fore gone conclusion.
- It demands a high level of conditioning, both physically & mentally.
- Dedication to training & conditioning.
- Discipline both on & off the field of play.
Key Areas of Rugby Fitness:
- Upper body strength
- Leg power
- Mental strength
- Rugby is essentially a stop & start, multidirectional running game, combined with short periods of power driving with the legs.
- Large bursts of energy over short periods, with short recovery periods.
- Therefore sustainable leg power is critical.
- Is the ability to move a heavy weight quickly as opposed to strength which is need to move the same weight slowly.
- Power is required during multi sprint activities, enabling a player to accelerate, change direction, stop quickly, hit rucks effectively and change from attack into defence & back into attack rapidly.
- Strong scrums are a critical ingredient in winning rugby & requires players to exert massive amounts of coordinated power.
- Line outs are a wonderful platform, from which to launch penetrating attacks & power is required to lift, jump & drive.
- Explosive power is needed to hit the opposition beyond the gain line.
- “Stop them in their tracks” or “ass over tit” hit & drives. Requires great leg & core power.
Pace & Speed:
- ESSENTIAL for maintaining the continuity of the game at a high tempo.
- All players regardless of their positions have to work on improving their speed & pace & that comes from working the legs.
So work hard in the gym or pushing the family car around, running up steps-forget standing on escalators, use them, you will be thankful later.
Richard Aitken, Coach