Dr. Watson Fitness Plan for Rugby with 6 weeks goals.pdf
Dr. Watson Fitness Plan for Rugby with 6 weeks goals.pdf
Dr. Watson Fitness Plan for Rugby with 6 weeks goals.pdf
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The TestsVertical JumpThis tests <strong>for</strong> power. It is also called the jumpreach test. What is needed, a piece of chalk, awall and a tape measure or ruler at least onemeter long.To convert the vertical jump to power output..Peak Power in Watts(61.9 x Jump height) + (36 + body mass Kg)+182235 meter SprintThis test gives you 2 useful numbers.1) The 35 m sprint time, the best 35 metertime <strong>for</strong> the athlete2) The fatigue Index, a measure of the athletesability to replenish ATP in themitochondria. This is important <strong>for</strong> rugbybecause of the need to produce maximalshort bursts of speed over 80 minutesEvaluating the fatigue index…Take the averages of times 1 & 2 Value (a)Take the averages of times 3& 4 Value (b)Take the averages of times 5& 6 Value ©Take the averages of times 7& 8 Value (d)Add (a-b) + (a-c) + (a-d) = ENow E divided by (a) x 100 = fatigue index %Once the athlete is warmed up, have him orher stand next to a blank wall. The athleteshould stand on both feetAnd reach up <strong>with</strong> one hand and make amark as high as possible on the wall <strong>with</strong>the chalk, <strong>with</strong>out standing on his or hertoes.The athlete now crouches down and springsas high as possible. He or she makes a chalkmark as high on the wall as possible <strong>with</strong>the hand holding the chalk. The other handis kept by the side and no swinging of thearms is allowed. Repeat so there are threemarks. Now measure the distance betweenthe first mark and the highest of the threejump marks. This is the athlete’s verticaljump.Mark a course 35 meters long. You willneed at least 2 timers.1 to count off the 30 second start times.2 one timer <strong>for</strong> each runner.Doing the test.The first timer starts the runner or runners(you can run as many athletes as you havespace and timers)Each runner sprints at Maximum speed tothe 35 meter mark and then jogs back to thestarting line. Timers record the 35 m time asNo. 1.The starting timer counts down to the next30 second mark. (5..4..3..2..1..GO)The runner again runs the 35 m as fast aspossible. This is recorded as time No. 2.This is repeated <strong>for</strong> a total of 8 sprints.7
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