5 Training Ideas for High Impact Rugby Players

5 Training Ideas for High Impact Rugby Players


Rugby is one of the most rigorous sports on the planet. Players who want to enter the brutal rugby pitch need to be equipped with the proper training. Those who fail to come prepared will be more susceptible to injury during the crushing tackles and scrums that happen during a match. For rugby players who want to get a leg up on their competition, here is a look at five excellent training ideas they can use to prepare for high impact rugby games.


1. Squats


One of the most beneficial training exercises that rugby players can use are squats. These squats should be done in two different ways. Low repetition and high weights should be used, but high impact training like this should be switched up with low weights and high repetitions. In this manner, players will increase both their strength and conditioning.


Squats build up the quadriceps muscles, which will give players the power they need to both run quickly on the pitch as well as push the scrum ahead. In addition to engaging in regular squats moving straight up and down, players should practice lunges as well as side squats in which they move their bodies at a 45 degree angle. Side squats will help players to make quick cuts on the pitch.


2. Bench Presses


Many players fail to realise what a benefit a strong upper body can be. Do not neglect to train the upper body regularly. It is just as important to have a strong upper body as well as strong legs when playing a high impact rugby match. It will allow players to handle contact and fight for the ball much more effectively. There is no better exercise for strengthening the upper body than the bench press. Make sure to do both light weights with low repetitions and heavy weights with low repetitions.


3. Cardio


As important as it is to be strong on the pitch, cardio fitness is just as important. It is crucial that players be able to keep their fitness throughout the match. Teams that can stay fresh while their opponents flag will greatly increase their chances of winning games. There is no substitute for distance running when it comes to increasing cardiovascular fitness.


4. Sprint Training


Sprinting is one of the most crucial skills for players to have in all sports, and this is especially so on a rugby pitch. Players who can leave their opponents flatfooted will be at a decided advantage. Rugby players should make sure to incorporate sprint training into their training routine at least once or twice a week. In addition to performing regular sprints, practice sprints doing high knees, high heels, side-to-sides and skips. It is important to be able to sprint in all different directions.


5. Plyometrics


One of the most beneficial forms of training is plyometrics. Plyometrics is basically another word for jump training. The key in plyometrics is to force the muscles to work very hard in a short period of time. Some of the best plyometric exercises are jumping up and down off of wooden boxes, leaping side to side, hopping as high as possible and doing press ups with hand claps. Do plyometric exercises as often as possible, but make sure to give the muscles 48 hours between plyometric sessions.


These 5 training ideas will help prepare you for the world of rugby, and Clifton Clothing can help equip you with the equipment and attire you need.

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