IRB Beginner's Guide to Rugby - IRB Rugby Ready

Functional strength training for Rugby
A progression from bodyweight drills to the inclusion of functional training equipment
Rugby demands that the player is strong enough to withstand
heavy collisions and to maintain balance and stability in contact.
A player needs to be able to apply strength both when making a
tackle and also when resisting a challenge (i.e., being tackled).
The other key benefit provided by a functional strength and
conditioning programme is that the player will be less prone to
injury. The muscles and joints become stronger. This is especially
important for the neck, shoulders, hips, knees and the core of
the body.
Weight training is an excellent form of strength training which
provides a comprehensive range of benefits to the Rugby player.
However, not all players will have access to weight training
facilities at the training ground or at a local gym or sports centre.
Weight training must be supervised by a fully qualified strength
and conditioning coach or experienced fitness instructor for two
important reasons: first, health and safety, and second, sessions
need to be Rugby relevant and specific. This could also present
a problem for some Rugby clubs if such an individual is not
available.
The illustrated body weight circuit shown above is an excellent
starting point, but it is important that there is a progressive
challenge available. This can be provided by the use of
functional training apparatus. The benefits produced are not just
limited to gains in strength but also in flexibility, stability and
balance.
A practical and convenient alternative to weight training is
provided by the use of tyres, medicine balls, stability balls and
suspended bodyweight training apparatus. All of these training
tools will facilitate functional strength development as opposed
to developing general strength for no real purpose. As with
weight training, they produce a compound and whole body
conditioning effect. But it is likely that they will provide a cheaper
and more versatile option that can be used indoors or outside on
the training pitch. The other advantage offered by these tools is
that they can be conveniently stored and used at the Rugby club
itself. They are also very adaptable and can be used to develop
positional specific qualities such as sprinting, tackling or
scrummaging.
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IRB Rugby Ready / Physical conditioning
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