LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

DIPSDescentAscentPlayer grasps two parallel bars that are approximatelyshoulder-width apart, and raises body up to an initialposition with arms extended and supporting the entireweight of the body.While keeping elbows close to the body, and hipsstraight, player flexes the elbows slowly to 90 degrees.Allows the upper body to lean slightly forward.Player pushes the body up until the elbows are fullyextended and in the starting position.Tackling; scrummaging; rucking; mauling.Pectoralis major; triceps; deltoids.TRUNK STRENGTH (CORE):PLANKSPlayer supports bodyweight horizontally on forearmsand toes. Maintains a rigid, straight back by bracingabdominal muscles. Lower back should be flat notconcave to ensure straight line from heels to forehead.ROLL OUTSWINDSCREEN WIPERSOn knees, player grasps barbell shoulder-width apart. Inthe start position the barbell should be close to thethighs. In a controlled fashion player rolls barbellforward along the floor maintaining a braced coresimilar to plank. Arms remain straight and once playerreaches full extension returns to start position. Lowerback should be flat not concave to ensure straight linefrom knees to forehead. Good posture should bemaintained throughout and not sacrificed for distance ofroll.Lying on back, player spreads arms out at 90 degreeangle from torso and lifts both legs up to 90 degreesfrom floor. Player lowers legs to either side in acontrolled fashion keeping shoulders on the floor at alltimes. Player returns legs to upright to finish.CANDLESTICKSLying on back, arms by side, player keeps shoulders onfloor and thrusts hips upwards to assume a straight linefrom shoulders to heels. In a controlled fashion playerlowers hips slowly whilst maintaining leg flexion untilhips contact the floor. Legs should then be returned tofloor.V SITSPlayer lies on back with arms extended and feet off thefloor. Player contracts abdominal muscles to bring feetand hands together above waistline. In a controlledfashion player returns to starting position.RUSSIAN TWISTSPlayer sits on floor with knees bent and torso at 45degrees to floor. Holding medicine ball out in front withstraight arms player then twists to either side keepingchest up and shoulders back prior to returning tomidline. Feet should remain on the floor and torso angleshould be maintained.40