Anatomical Adaptation - womensrugby.at

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STRENGTH &CONDITIONINGAnatomical AdaptationKey factors:• Lie prone (face down) with arms overhead (see Video 14).• Flex knee and then extend hip to rotate onto back.• Ensure stretched, long body position when rolling.• Lie supine (face up) with arms overhead (see Video 15).• Flex knee and hip and then cross-flex knee over body, pushing leg straight.• Rotate to prone position.IRB LEVEL 1 STRENGTH & CONDITIONING16
STRENGTH &CONDITIONINGAnatomical AdaptationSpeed marching drillKey factors:Video 16• Stand on one leg in sprint posture.• Maintain good balance throughout.• Switch lead knee and arms quickly.IRB LEVEL 1 STRENGTH & CONDITIONING17
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