Sport Specific Training:Rugby Sport Specific Training: Rugby SHMD 349 16/10/2012 1.
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Transcript of Sport Specific Training:Rugby Sport Specific Training: Rugby SHMD 349 16/10/2012 1.
Sport Specific Training:Sport Specific Training: RugbyRugby
SHMD 34916/10/2012
1
Introduction
• Rugby = high intensity, discontinuous, multi-activity sport played over
80 minutes.
• Different positions = different demands = different body physique.Different positions = different demands = different body physique.
• Few other sports have the range of physical requirements that rugby
demands from the player.
• Training correctly for rugby has become a science.science.
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Introduction
• All players: All players: sprinting, weaving, running
sideways/diagonal, side-stepping, stepping
backwards, straight line running.
• Frequent body encounters: Frequent body encounters:
• tackles
• collisions
• scrums
• rucks
• mauls 3
Introduction
• General training: General training: Developing all round fitness (off-season & early pre-
season).
• Rugby-Specific Training: Rugby-Specific Training: Physical conditioning or skill work specific to the
sport.
• Competition-Specific Training: Competition-Specific Training: Player is placed in a situation very similar
to the actual sport or competition setting. (late pre-season,
in-season/competition training phase).
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Importance of Conditioning
• Overcome fatigue!!
• Fatigue affects:Fatigue affects:
– Skill execution.
– Increases injury risk.
– Tactical judgment & ability to read the game.
– Motivation.
– overall performance (speed, power, agility deteriorates).
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Rugby Periodization
• Each phase a foundation for the following phase.
• Training specific components at specific times in specific ways is far more effective
than replicating the same type of training day after day. • The rugby year is split into four main phases:• 1. Active rest or transition phase• 2. Off-season• 3. Pre-season• 4. In-season
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Rugby Periodization
1. Active Rest or Transition1. Active Rest or Transition
• After competitive season.
• Rest
• Recovery from injuries.
• Rehabilitation.
• Prevent detraining: light cross-training .
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Rugby Periodization
2. Off-season2. Off-season
• Increase conditioning foundation .
• Phase usually lasts 4 - 10 weeks.
• Major training focus: stability, core strength, strength
hypertrophy.
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Rugby Periodization
3.3. Preseason Preseason
• Preparation for the competition season.
• Rugby specific training.
• Goal: best possible physical condition & optimally develop the skills
needed specific to rugby.
• Components developed in the off-season are “converted” to be more
game specific.
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Rugby Periodization
4. In-season (competition)4. In-season (competition)
• Volume of training minimum, intensity maximum.
• Skill training: emphasised.
• Goal:
– maintain physical conditioning and skill levels.
– achieve peak skill levels and physical conditioning for the
major competitions usually found near the end of the season.
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Training
• Speed TrainingSpeed Training – –
– Short sprints between 10m and 40m at 100% effort.
– Full recovery before sprinting again - maximum speed
development.
• Agility Training Agility Training – –
– Drills with repeated, high intensity, changes in direction over
short distances.
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Training
• Plyometric TrainingPlyometric Training – –
• Purpose : improve player’s capacity to apply more force more rapidly.
• Bounding, jumping ,hopping exercises using one or both legs.
• Power = maximum strength + speed.
• Follow of maximal strength training phase for maximum effect.
• Focus on quality of the exercise rather than quantity.
• Explosive power: Explosive power: scrums, tackles, mauls, sprint, line outs.
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Revision QuestionsRevision Questions
1. Discuss why you think rugby is such a challenging sport to train for. 5
2. Name all the components of fitness which are important for rugby. 8
3. How would fatigue affect a player’s performance? 5
4. Name the 4 phases in a rugby year, and briefly describe the main purpose
of each phase. 12
5. Discuss why you feel plyometric training is important for rugby? 5
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