LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

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SQUATEXERCISES SUITABLE FOR USE WITH BROOMSTICKS: (Suitability Level - 12-13 + 13-14)SQUATTING MOVEMENTSFeet - Shoulder width apart.Bar balanced on shoulders with elbows pulled back.Chest up, head looking forward.Player squats until tops of thighs are parallel to floor.Drives back up explosively until upright.Inhales before descending - exhales when ascending.OVERHEAD SQUATAs above but broomstick held above crown of head.Arms straight with elbows locked out.Wider grip at top allows broomstick to be held over crownof head with straight arms.“BACK OF STEEL” SQUATSINGLE LEG SQUAT(Pistol/Rear foot balance)As above but on dropping to parallel thighs position,player lowers bar to shoulders behind neck.Maintaining straight back with chest up, player drives barback upwards behind neck until arms straightand then drives up with legs until standing.Bar balanced on shoulders with elbows pulled back.Chest up, head looking forward.Rear foot balanced on bench or box behind.Player squats until top of thigh is parallel to floor.Drives back up explosively until upright maintainingbalance. Repeats on other leg after set of reps.OVERHEAD SINGLE LEG As above but broomstick held above crown of head.SQUAT (Rear foot balance) Arms straight with elbows locked out.Wider grip at top allows broomstick to be held over crownof head with straight arms.Rear foot balanced on bench or box behind.Squats until top of thigh is parallel to floor.Drives back up explosively until upright maintainingbalance. Repeats on other leg after set of reps.DROP SNATCHFeet - hip width apart.Broomstick balanced on shoulders with elbows pulled back.Chest up, head looking forward.Player rises up on toes slowly and drops explosively underthe broomstick to a parallel squat position.Lands in control with feet wider apart.Drives bar back upwards behind neck until arms straightand then drives up with legs until standing.LUNGING MOVEMENTS LUNGING MOVEMENTSLUNGEBroomstick balanced on shoulders with elbows pulled backChest up, head looking forward.Feet hip width apart.Player steps forward maintaining foot, knee and hip in lineuntil foot lands on floor.Maintains balance and pushes back upwards explosivelyuntil standing. Ensure that a stable position is maintainedthroughout the exercise.Knee should always be tracking over leading foot.WALKING LUNGEAs above, but pulls rear foot and knee through intonext step of lunge.Maintains good balance and stability throughout.OVERHEAD LUNGEOVERHEAD WALKINGLUNGEROUND THE CLOCKOVERHEAD LUNGEAs lunge but broomstick held above crown of head.With broomstick overhead, player steps forwardmaintaining foot, knee and hip in line until foot lands onfloor. Maintains balance and pushes back upwardsexplosively until standing. Ensure that a stable position ismaintained throughout the exercise.Knee should always be tracking over leading foot.As with walking lunge but with broomstick heldabove crown of head.As with overhead lunge, but stepping out around thepoints of the clock (i.e. 12 - 3 - 6 - 9 - 12)Ensure that knee is always tracking in line with front foot.28
PULLING MOVEMENTS: PULLING MOVEMENTSDEAD LIFTPULL FROM THIGHPULL FROM FLOORFeet should be between hip and shoulder width apart,facing forwards or slightly turned out.Player squats down and gasps the broomstick with anapproximately shoulder width grip.Arms should be outside the knees with elbows extendedand pointing outwards.The broomstick should be over the shoelaces and close tothe shins.Feet should be flat on the floor with bodyweightbalanced between the balls and the middle of the feet.Head should be up and looking forward, or slightlyupwards.Back should be tight and slightly arched or flat.Shoulders should be over or slightly in front of thebroomstick. Maintaining a constant torso angle with thefloor, player pulls the broomstick off the floor by extendinghips and knees at the same rate.Player maintains the starting head position and keepslooking forward or slightly up throughout the ascent.Make sure the hips do not rise faster than the shoulders.Shoulders should remain over the broomstick with elbowsfully extended and turned out.Player keeps the broomstick as close as possible to the shins,and shifts bodyweight back towards heels as the broomstickis pulled up. As the broomstick passes the knees, continue tosimultaneously extend the hips and knees until torso isfully erect. During the ascent, breath held until thebroomstick is past knees before exhaling.Bar should remain close to the body throughout thedescent.Player grasps the broomstick with an approximatelyshoulder-width, pronated (palms down) grip approximatelyat mid-thigh level. The feet should be flat andapproximately hip width apart. Player bends the knees andankles slightly, as if about to jump. The broomstick shouldbe touching mid-thigh.The shoulders should be over orslightly in front of the broomstick.The arms should be fully extended with elbows turned out.Player pulls the broomstick from the thighs with a fastsimultaneous extension of the hips, knees and ankles.Player keeps the arms extended throughout, and thebroomstick close to the body. Continues by pulling on thebroomstick by vigorously shrugging the shoulders to theears. Player returns the broomstick to the mid-thigh bybending the hips, knees and ankles.See start position and first part pulling movement ofDead Lift.Once broomstick passes knees, player slides broomstick tomid-thigh level by pushing knees forward.Follow same movements for Pull from Thigh.PRESSING MOVEMENTS PRESSING MOVEMENTSPUSH PRESSPlayer grasps the broomstick with a slightly wider thanshoulder-width, pronated (palms down) grip.Steps under the broomstick so that the hips and feet aredirectly below it with a shoulder-width stance. The bodyshould be centred on the broomstick.Squeezing the shoulder blades together and pinning theelbows back to create a shelf, player places the broomstickevenly across the front of the shoulders and chest.Drives the broomstick upwards forcefully, simultaneouslyextending at the hips and knees.Continues driving hard with the legs and when reachingthe original standing position extends the elbows fully topush the broomstick from the shoulders to over head.Player keeps the wrists rigid when pressing and holds thebroomstick overhead (position the broomstick in line withthe back of the head).Slowly lowers the broomstick back onto the shoulders byflexing the elbows and catches the broomstick on theshoulders while keeping the knees slightly flexed.29
Page 3 and 4: CONTENTSIntroduction Page 2How to u
Page 5 and 6: LTPD - age and school year tableSch
Page 7 and 8: CREATING A SAFE ‘RUGBYREADY’ EN
Page 9 and 10: Research indicates that there is no
Page 11 and 12: Developing theplayer curriculumMent
Page 13 and 14: . Key National Themes- be introduce
Page 15 and 16: 2 - 4 MINUTESWARM-UPS AND COOL-DOWN
Page 17 and 18: WARM-UPS AND COOL-DOWNS - EXERCISE
Page 19 and 20: Activate ACTIVATE and Mobiliseand M
Page 21 and 22: CORE BRACEOne partner assumes a pos
Page 23 and 24: WRESTLING / JUDOKNEELING STRUGGLEPA
Page 25 and 26: STRENGTH AND CONDITIONING -DEVELOPI
Page 27 and 28: FEMALESPHVSPEED 1 SKILLS SPEED 2STA
Page 29: BROOMSTICK EXERCISESThe use of broo
Page 33 and 34: BODYWEIGHT MANAGEMENT - Gymnastic M
Page 35 and 36: CIRCUITS - bodyweights and medicine
Page 37 and 38: EXERCISESMEDICINE BALLDESCRIPTIONST
Page 39 and 40: INTRODUCTION TO BARBELL LIFTSThe mo
Page 41 and 42: CLEAN PULL (FROMTHIGH)Player holds
Page 43 and 44: An example of a typical lifting ses
Page 45 and 46: 5. YOUNG PLAYERS - If younger playe
Page 47 and 48: PLYOMETRICS LANDING AND JUMPING SKI
Page 49 and 50: LANDING AND JUMPING EXERCISESTUCK J
Page 51 and 52: What is speed?SPEED DEVELOPMENTDiff
Page 53 and 54: Speed can be learned in isolation,
Page 55 and 56: HOW TO PLAN AND ORGANISE A TRAINING
Page 57: DESIGNING DESIGNING YOUR TRAINING Y
Page 60 and 61: PRINCIPLES OF ATTACKScanningAttacki
Page 62 and 63: SCANNINGActivity 3D ScanningObjecti
Page 64 and 65: Deep AlignmentDeep alignment will g
Page 66 and 67: SHAPE IN ATTACKContact areas -2-3 p
Page 68 and 69: AVOIDING HEAD-ON TACKLE30m20mSET-UP
Page 70 and 71: ROLES AND RESPONSIBILITIES OF SUPPO
Page 72 and 73: KICKING AND FIELDINGKicking - Key P
Page 74 and 75: Kick chaseA kicking strategy is not
Page 76 and 77: KICKING30m20mSET-UP DIAGRAMDirectio
Page 78 and 79: COUNTER ATTACKActivity Turnover tou
Page 80 and 81:
SCANNINGDefending players should al
Page 82 and 83:
COACHING THE TACKLEA tackle is used
Page 84 and 85:
Arriving playersAll arriving player
Page 86 and 87:
DRIFT DEFENCEDrift / push defence.
Page 88 and 89:
RUCK DEFENCERole Descriptions:Guard
Page 90 and 91:
BACK THREE DEFENCEBack 3 defenceThe
Page 92 and 93:
SIDE-STEP - OFFLOAD - SET-UP (SOS)S
Page 94 and 95:
SIDE-STEP - OFFLOAD - SETUP30m20mSE
Page 96 and 97:
The Ruck - contest for possessionGe
Page 98 and 99:
THE RUCKActivity Counter ruckObject
Page 100 and 101:
THE MAULActivity Maul itObjective T
Page 102 and 103:
SCRUMBODY POSITION DEVELOPMENTBasic
Page 104 and 105:
SCRUM FORMATIONForming the scrumSho
Page 106 and 107:
Scrum AttacksScrum Attacking Option
Page 108 and 109:
SCRUM60m40m40m5m 5m50mSET-UP DIAGRA
Page 110 and 111:
LINEOUTThe fundamental skills of th
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214 3 56Direction of play(5-man lin
Page 114 and 115:
LINEOUT25mLINEOUT15mSET-UP DIAGRAMS
Page 116 and 117:
Description of chase options - WIDE
Page 118 and 119:
RECEIVING5m 15mTRY22mPOD 2POD 110mS
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118
Page 122 and 123:
What is setting goals?The recogniti
Page 124 and 125:
RoutinesWhat are routines?Routines
Page 126 and 127:
CorePlayers should eat as much of t
Page 128 and 129:
POSITIVE COACHING SCOTLAND PROGRAMM
Page 130:
Perform the following passes to sup
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LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

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