LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

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MULTI-JOINT EXERCISES SUITABLE FOR ALL STAGES OF DEVELOPMENT (LTPD STAGE 3 & 4)EXERCISEBACK SQUATDEVELOPS STRENGTH FOR MAJOR MUSCLE GROUPSPlayer stands with feet shoulder-width apart.Bar balanced on shoulders with elbows pulled back.Chest up, head looking forward.Squats until tops of thighs are parallel to floor.Drives back up explosively until upright.Inhales before descending - exhales when ascending.Running; tackling; scrummaging; rucking; mauling;jumping.Gluteals; hamstrings; lower back extensors; quadriceps.BENCH PRESSPlayer adopts position on bench with both feet flat onfloor and tucked in under knees.Grasps bar with closed pronated grip with hands slightlywider than shoulders. Places bar over chest with armsfully extended and lowers bar to chest.Keeps the wrists rigid and elbows close to the chest.Pushes bar upwards from chest explosively until arms fullyextended. Inhales before descending - exhale whenascending. Never lift without a “Spotter”.Tackling; scrummaging; rucking; mauling.Pectorals, deltoids, triceps.STIFF LEGGED DEAD LIFTStanding with straight legs (not locked), player lets thebar hang against the thighs on straight arms.Head should be up with shoulders retracted.Keeps the bar close to thighs and lowers to kneecaps.Maintains a flat slightly arched back during both descentand ascent.Maintains straight arms throughout.Inhales before descending - exhales when ascending.Running; tackling; scrummaging; mauling; jumping.Gluteals; hamstrings; lower back extensors.DEAD LIFTPlayer’s feet should be between hip and shoulder widthapart. Player squats down and gasps the bar with ashoulder-width grip and arms should be outside theknees. The barbell should be over the shoelaces and closeto shins. Head should be up and looking forward, withchest up and shoulder blades retracted.Shoulders should be over or slightly in front of the bar.Maintaining a constant flat back, player pulls the bar offthe floor by extending hips and knees at the same rate.Make sure the hips do not rise faster than the shoulders.Keeps the bar as close as possible to shins, shiftsbodyweight back towards heels as the bar is pulled up.As the bar passes the knees, player extends the hips andknees until their torso is fully erect.Inhales before ascending - exhales when descending.Running; tackling; scrummaging; rucking; mauling;jumping.Gluteals; hamstrings; lower back extensors; quadriceps;trapezius; rhomboids; deltoids.38
CLEAN PULL (FROMTHIGH)Player holds the bar at approximately mid-thigh heightwith a shoulder width pronated grip.Positions the feet under the bar so that the bar is over theshoelaces.Bends the knees and ankles slightly, as if aboutto do a jump. The bar should be touching the upperthigh.The shoulders should be over or slightly in front ofthe bar. The arms should be fully extended with elbowsturned out. Maintains a flat back throughout the lift.Pulls the bar from the thighs with a violent simultaneousextension of the hips, knees and ankles.Keeps the arms extended throughout, and the bar closeto the body and continues pulling on the bar byvigorously shrugging the shoulders to the ears. Playerreturns the bar to the thighs by bending the hips, knees,and ankles.Running; tackling; scrummaging; mauling;jumping.Gluteals; quadriceps; lower back extensors; trapezius.PUSH PRESS/SHOULDERPRESSBar balanced on shoulders with elbows pulled back andfeet shoulder-width apart.Player drops into a quarter squat position to initiate lift.Drives the bar forcefully, simultaneously extending at thehips and knees and jumps up.Keeps looking forward / up with the shoulder bladespinned together.Continues driving hard with the legs and when theoriginal standing position is reached, extends the elbowsfully to push the bar from shoulders to overhead.Keeps the wrists rigid when pressing and holds the baroverhead (position the bar in line with the back of thehead). Slowly lowers the bar back onto the shoulders byflexing the elbows. Player catches the bar on theshoulders while keeping the knees slightly flexed.Running; tackling; scrummaging; rucking; mauling;jumping; lifting.Gluteals; hamstrings; lower back extensors; quadriceps,anterior and medial deltoids, latissimus dorsi.BENT OVER ROWPlayer grasps bar close to thighs with feet shoulder-widthapart and lowers bar to kneecaps.The back should be tight and slightly arched or flat.Shoulders should be in front of the bar.Keeping the bar close to the thighs, player rows the barupwards to contact the upper abdomen.The tight, parallel back position established during theset-up must not change.Player must avoid using the legs during the lift.Player lowers the bar back down until arms are straight.Digging for ball; ripping ball; tackling; scrummaging;rucking; clearing out.Entire upper back musculature; lower back extensors;biceps; rear deltoids.CHINS & HORIZONTALCHINSAscentDescentPlayer grasps the pull-up bar with closed pronated grip,just outside shoulder-width.Allows body to hang from the bar, with the elbowsfully extended.Pulls the body upward to the final position where chestnearly touches the bar and chin is over the bar.While pulling, player focuses on keeping body straightwithout arching or swinging.Allows the elbows to slowly extend back to the startingposition.Tackling; scrummaging; rucking; mauling; grip strength.Latissimus dorsi; teres major; middle trapezius;rhomboids.39
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 and 30: BROOMSTICK EXERCISESThe use of broo
Page 31 and 32: PULLING MOVEMENTS: PULLING MOVEMENT
Page 33 and 34: BODYWEIGHT MANAGEMENT - Gymnastic M
Page 35 and 36: CIRCUITS - bodyweights and medicine
Page 37 and 38: EXERCISESMEDICINE BALLDESCRIPTIONST
Page 39: INTRODUCTION TO BARBELL LIFTSThe mo
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
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RECEIVING5m 15mTRY22mPOD 2POD 110mS
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118
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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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