IRB Beginner's Guide to Rugby - IRB Rugby Ready

Overload touch
Team A attacks team B. The attacking team receives a kick from team B.
Part one is 5 attackers against 1 defender, with just one touch allowed. If team A score, they run back to their side and
receive another kick from team B. This then progresses to:
Part two: 5 v 2 and two touches allowed
Part three: 5 v 3 and three touches allowed
And so on until it is 5 v 4 with four touches allowed. Possession changes to the other team if the attacking team is
touched more than the allowed number of times.
Physical conditioning exercises on the field
You don’t need large amounts of specialist equipment to improve your physical conditioning; this section lists some
exercises that can be completed on the field with limited equipment. This type of session is the starting point for most
players who have limited strength training experience and poor functional competence. The session could be
described as anatomical adaptation as it gradually strengthens the body and teaches proper technique. This eventually
enables the player to move on to more advanced strength training in a safe manner and with appropriate progression.
If a player were to undertake an advanced strength and conditioning programme without first completing a functional
assessment and performing the consequent corrective exercises through anatomical adaptation, it could have negative
impact on the player’s performance and increase the chances of injury. It is important that exercises such as those
shown below are supervised by an accredited strength and conditioning coach.
The session outlined here is just an example of what can be undertaken on the field for an adult team. The reps and
time must be dictated by the players’ technique and experience. It is best to complete this session in a circuit format,
going from exercise 1, to 2, to 3, to 4, etc., and having a break once a circuit is complete; then, continuing with more
circuits depending on the experience and technique of the player.
1. Push up
From a fully locked-out
position, with arms
straightened, lower the body
so that the chest touches the
ground. Using the chest,
shoulders and triceps, return
to the starting point.
Keeping a straight, flat back, maintain a controlled descent / ascent throughout the exercise. Keep the shoulders and
hips in line to prevent lifting or dropping of the buttocks.
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IRB Rugby Ready / Physical conditioning
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