Players can develop their ability by putting in extra work outside of their rugby training sessions. Premiership coaches explain the benefits of training at home.
Skill development is it's a little bit often. So I've got a four-year-old son and he loves tennis and he loves rugby. So after he's done his homework, and before I read him a book at night we go to the the office and the office a big big area where we can eat practices. He's tackling practices. He's kicking we hit a few forehands and backhands and so and we'll do we spend half an hour 45 minutes every night just on every night we do. This is just a little bit of skill and it's that sort of stuff if you if you want to improve and get your skill set up there. It's you know, I think it's widely recognized is 10,000 hours have got to go in before you can Master any skill whether that's coaching the art of communication or whether it's you know tennis or or rugby. So if you work that out is 10,000 hours, if you can invest in young players if they can really invest their time in the back Garden, you know in the bedroom in the hallway or what have you if they can but you always Working on their skills, which kids love to do anyway, because it's fun and that's just going to set him up for a great future in the game at whatever level I think for any player or any developing player if he's got the support at home that that obviously helps I think players should be encouraged a boy should be encouraged to look at what they're doing. I also think they should be encouraged to play other sports as well. I think the best performers in rugby will will have multi skill level. I think even just a tennis ball against the wall and reaction drills or whatever it is, you know, just just doing things which are fun. And if you repeat, you know, repeat them. It's a bit like the old Street games in the past that you know, you just played sport two or three aside, whatever it Pause but you do it for hours on end. And that's eventually how you own the skills that it doesn't have to be formalized. Sometimes it just has to be there and just be we worked on massively. I've just had a chat with the lads there and saying you can never stop learning. It's all about working. You're passing skills. You're handling skills getting out in the garden throwing the ball against the wall. You don't need someone to do that with you can practice on your own and looking at resources looking at the internet looking at we gonna take on handbooks with all the rubber skills and sessions in there. So it's a constant learning period and whilst we give passing their experiences to them. They've got to buy into a little bit and do extras at home. I'm on the run and work under their own steam as well. I mean one of the best ways to learn is by watching other players do it will speak about players last Sonny Bill Williams down Carter and watching videos are then but also watching videos of lads at your level. That's your own age player lead kind of your first team sessions. Just Junior Rugby Club session. Look at different skill levels and how you can relate to those and how you can pick things up a little sessions. Essentially. What you're trying to do in the game is score a try and there are many many different ways of doing that one of the key ways in which Angela is important is if your man, oh man of a player if you can't run through him, you can have to try and run around him and it's agility is essentially ability to change speed to change direction as fast as you can ideally this age what you're trying to do is build their fundamental skills. So they have that ability to stop that can be done anywhere. All they need is our own body weight things such as body weight squats will develop their legs at this age and will develop develop that movement pattern that when they're older that's when they can develop and put on the weight in the gym, but for now a simple home bodyweight program is enough to build and develop those skills. Yeah, certainly core exercises for me. You've got your squats simply because there are exercises really good for developing lower leg power and strength lunges because it's a good posture exercises. And working the working your hamstrings as well. And then you're essentially a push and a pull so pull-ups is good. We're developing upper body strength, but only using your body weight and press UPS as well again bills that good strength both in your arms and across your chest which is essential in rugby in holding a good postural body position and then something simple like a front plank because it develops your core strength in the muscles allowing to hold that brace set position which is essential in rugby, especially for the front 8. Absolutely especially if they are away from their clubs away from the school's is essential that they're not using this period as a complete time off whilst understand there's obviously a lot of stress on the moment schools. A lot of rugby doesn't mean two weeks off completely is going to do them. No good at all a simple bodyweight program now is the next two weeks because essentially improve them drastically in this period and in a way give them two weeks to focus just on those skills so that when they come back to rugby after Christmas, they developed a not fatigued or gone back to being at worse that essentially than they were before the break.
Keeping fitness & conditioning exercises fun and fresh is very challenging as coaches want to ensure these drills are tough and get the players fit. This clip highlights when fitness work should be done and shows some weird and wonderful examples to improve fitness & strength at the breakdown
All elite fitness coaches will recommend body circuits for all rugby players. No player should be using weights unless they have followed a good core body weight program. This body circuit can be applied to junior players and senior players. We have other video clips that show the techniques in more detail
The best way to increase your power without expensive equipment is to integrate power-jumps into your training programme. S&C coach Jack Crehan explains how certain jumps can increase your power and how and when do do them
Squats are regarded as a key fundamental to improving a players strength & flexibility for many of the movements involved in playing rugby. Any exercise that can involve adding weight needs to be done safely and using the correct techniques
This exercise is only for those who have worked on their conditioning previously. The star push up works all areas of the body and is a great way of strengthening your body for the contact elements of rugby, this exercise is a series of fundamental body movements to prepare the body for more agility and power close to the ground
This is TOUGH!! Fundamental movements for rugby now include more combat style techniques to build up strength for contact and breakdown work. This exercise works the core to improve balance, power and speed
Body position and supporting your own body weight is a contentious issue at the breakdown. In this drill a combat coach explains how to become better at supporting your own body weight. This is a series of body movements to strengthen the core and improve flexibility
A combination of stretching and conditioning this exercise prepares the body for contact and ground work. Building up a range of techniques and movements on or around the ground is helping to improve contact work for may players