FITNESS FOR RUGBY LEAGUE - Coach Rugby League .com.au

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SPEED & AGILITY TRAINING • Agility & speed in Rugby League are two very important fitness characteristic • Decelerating and accelerating, stepping, swerving,, top speed running & getting up off thee grounds are vital characteristics to a well prepared player. • Speed & agility is required in defence, when moving forward & backwards in the line, chasing down opponents and sliding left or right to cover gaps. • In attack; a player requires speed & agility to beat an opponent, in support and getting up to play the ball • Players must also be able to react to an opponents movements. • Speed and agility must be developed, first by performing speed technique exercises, followed by general speed & agility drills and finally using drills that mimic the movements and reactions that occur during the game. • Plyometric training may be incorporated into speed & agility training sessions (N.B. Due to their involved nature, a separate chapter has been devoted to plyometric training). • It is important to carry out these exercises at maximum intensity with adequate rest. • Some speed and agility training must take place when the players are fatigued, as they will be called on to perform in this state at the end of each half • At least four weeks of speed & agility training should be undertaken, immediately prior to the season commencing. METHODS OF SPEED & AGILITY TRAINING There are three methods of speed &.agility training that should be incorporated into training. They are, in order of development; 1. SPEED TECHNIQUE 1. Speed Technique. 2. General Speed & Agility. 3. Specific Speed & Agility. • There are many different theories on how to develop speed technique. It is important to keep speed technique as simple as possible. • Remember that Rugby League players do not run in a similar fashion to sprinters. • Speed technique exercises teach the nervous system to drive muscles sooner and at a faster rate, therefore increasing stride rate. • Technique drills are best carried out during the warm up. • The following coaching keys will help to improve speed technique and particularly acceleration. 1. Relax the head, shoulders and hands. 2. Drive the arms vigorously in a foreword, backwards motion. 3. Try to keep foot action quick, trying to "pop" the foot off the ground. 4. Keep low in the first few steps, driving out not up. 5. Always stay low when changing direction.
EXAMPLES a. TAIL KICKS • The players run slowly forward, bringing their heels up to meet their buttocks as quickly as possible. • The arms should be driven as quickly as possible, as this will help increase leg speed. Distance: 10 to 20 metres per rep Reps: 2 to 4 Rest: Walk recovery b. SPEED SPURTS • A course of 20 to 30 metres is set out, with markers at 5 metre intervals. • The players jog to the first marker and sprints on the spot for 2 seconds, trying to "pop" the foot off the ground as quickly as possible. • This is repeated at each of the markers on the course. Reps: 4 to 8 No of Spurts: 4 to 6 depending on distance Rest: Walk recovery c. STRIDES • Markers are set out at 1 metre intervals. • The players take one stride between each marker, as quickly as possible. • As they perfect this drill, the markers are pulled slightly wider. • The markers should go no wider than 2.5 metres apart, as this may lead to over-striding. Reps: Up to 12 Strides: 15 to 20 Rest: 60 seconds 2. GENERAL SPEED & AGILITY • This form of training improves and individuals speed and accelerations and increases the speed at which they can change directions. • General Agility drills develop better joint control and reduces the risk of injury. • General. Speed & Agility creates a platform to develop specific speed as the season draws nearer. • It is important that the coach continue to stress the five technique keys throughout this type of training, and also emphasise the importance of making the first few strides as fast as possible. • It is important to allow adequate rest between each drill. EXAMPLES
Page 1 and 2: FITNESS FOR RUGBY LEAGUE Compiled B
Page 3 and 4: ENERGY SYSTEMS There are three ener
Page 5 and 6: PHYSICAL REQUIREMENTS OF RUGBY LEAG
Page 7 and 8: 4. FIVE EIGHTH GAME FACTOR AVE SD %
Page 9 and 10: MUSCULAR ANALYSIS OF RUGBY LEAGUE S
Page 11 and 12: Anterior View of some Major Skeleta
Page 13 and 14: PLANNING A TRAINING PROGRAM • A p
Page 15 and 16: PLANNING A TRAINING SESSION • A p
Page 17 and 18: SAMPLE SESSON PLAN FORM Phase: Week
Page 19 and 20: ENDURANCE TRAINING • Aerobic endu
Page 21 and 22: . HIT THE GROUND SHUTTLES • The p
Page 23: EXAMPLES a. SPRINT JOGS. (recovery
Page 27 and 28: e. ZIGZAGS • Five markers are set
Page 29 and 30: STRENGTH & POWER TRAINING • Recen
Page 31 and 32: SAFETY CONSIDERATIONS • Plyometri
Page 33 and 34: SAFETY CONSIDERATIONS • It is imp
Page 35 and 36: FLEXIBILITY • Flexibility refers
Page 37 and 38: SAFETY GUIDELINES Incorrect stretch
Page 39: BIBLIOGRAPHY 1. Eply B. & Arthur M.

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