Sports Rugby

Every practice, fitness session or game you need to start with a well-organised and carefully planned warm-up.

It is best to spend ten to fifteen minutes stretching before you commence more strenuous training.

Stretching Exercises

A good warm up and stretching routine minimises the risk of injury and prepares your body for the harder work to come. As you improve your flexibility it prevents ligaments, joints and muscles from injury on the big game day.

Neck Stretches

This exercise is designed to stretch the muscles around your neck and shoulders.
1. With your right arm at your side and using your left arm, turn your head towards the top of your left shoulder.
2. Hold this position for about 15 seconds, then release.
Repeat the two steps on the other arm in the opposite direction.
Repeat the stretch 4-5 times alternating your arms.

Shoulder Stretches

This set of stretches focuses on teh main muscles in your upper body.
1. Raise your right arm above and behind your head so it is touching the back of your neck.
2. With your left hand touching the right elbow, push the elbow back slightly.
3. Hold the position for about 10 seconds, then release.
4. Repeat this stretch with your other arm.
Repeat the exercise 5-10 times, alternating arms.

Back Stretches

This set of exercises helps to strengthen the abdomen and extend and stretch the back.
1. Lie on your back and slowly pull your tucked knees to your chest.
2. Hold this position for 10 seconds, then release.
3. Straighten out your legs and roll over onto your stomach.
4. Keep your knees and hips on the ground, push up your upper body arching your back.
5. Hold this position for 10 seconds, then release.
Repeat the above sequence 5 times.

Leg Stretches

There are a selection of leg exercises. This exercises and flexes your calf muscles.
1. Position yourself as if you were about to start running a race. Place your left foot about 60cm in front of your right with both feet pointing forwards.
2. Bend your left knee, keep your body upright, shift your body weight forwards onto your left leg.
3. Straighten the right leg, keeping the heel on the ground.
4. Hold the position for 10 seconds, then release.
5. Change to the other leg and repeat the above process.
Repeat the stretches 5 times for each leg.

Thigh Stretches

There are a selection of leg exercises. The target of this exercise is to keep your thighs flexible.
1. Stand upright, keeping your back straight.
2. Bending at the knee, extend your right leg up behind you.
3. Grab your right leg near your ankle with your right hand.
4. Slowly pull your right leg back, stretching the front of the thigh.
5. Hold the position for 10 seconds, then release.
6. Repeat the stretch with your left leg.
Repeat this exercise 5 times for each leg.

Hamstring Stretch

There are a selection of leg exercises. To do this exercise you need the assistance of a prop (maybe a boundary fence, desk or table) that is about hip level. You will stretch the muscles at the back of your thighs.
1. Place your right leg fully extended on the top of your prop, so that your leg is horizontal with the ground.
2. Bend forward and grab hold of your leg with both hands, take it slowly and do not overexert yourself.
3. Hold the position for 20 seconds, then release.
4. Repeat this stretch with your left leg.
Repeat the stretch 5 times for each leg.

Other stretches can be added to this routine. A full range of stretches will help you plan the best stretch program for you. Remember to go through the stretches at the end of your fitness session, game or training period.

Get Fit For Rugby Union With Your Very Own Training Program

By Hayden Sanders

To be good on the rugby union field, you have to be fit, and fitness is gained during your time off the field. Nothing can take the place of hard work. However, make sure that you are doing the kind of hard work that gets you the results you want.

You need to maintain a level of rugby fitness that ensures you have plenty of stamina, strength and power and flexibility.

To minimise the risk of injury and also to prepare your body for the harder work to come, you need to start every practice or fitness session with a well organised warm-up and stretching routine.

Eating the right kinds of food is also important.

You must follow a healthy diet that supplies the right amounts of energy and essential nutrients for good health and physical performance. It should provide the right proportions of carbohydrate, fat, protein, as well as water and fiber.

The main ‘fuels’ used by exercising muscles are carbohydrates and fats. The amount of each of these fuels used depends upon the type, intensity and duration of the exercise.

Keys to a solid rugby union training program includes:

– essential exercises that improve rugby union performance specifically

– an understanding of the qualities and concepts that, when combined create total rugby union fitness

– stretches that improve flexibility and help prevent injury

– exercises and routines that improve speed, muscular strength, agility and cardiovascular endurance

– a balanced diet that includes important proteins, carbohydrates, fats and fibre

I’m a born and bred New Zealander, where rugby union is in my veins. Having been involved as a fan and coach alike, I have seen too many players simply turn up for training expecting to become the best player on the team.

These set of articles provide pointers to a number of great resources that can help you develop your rugby union game and become the games next superstar!

Article Source: http://EzineArticles.com/?expert=Hayden_Sanders
http://EzineArticles.com/?Get-Fit-For-Rugby-Union-With-Your-Very-Own-Training-Program&id=4604838

I have started using the gym cardio equipment to train with a heart monitor. I was wondering what is the most effective heart rate to burn fat and increase fitness. Secondly what is the best cardio equipment for rugby fitness, treadmill, Bike, sitdown bike, rower, crosstrainer? I live in a place where there isn’t room to train properly outside so the gym is my only option.

Thanks for your advice. I am a 27 year old male rugby player, around 87kg (194lbs), 5’11” tall

The latest word is that you do a minute or two of anaerobic training in the middle of an aerobic session. I don’t know whether there’s anything to it. The Energy Efficient or Recovery Zone – 60% to 70% Training within this zone develops basic endurance and aerobic capacity.

All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.

The Aerobic Zone – 70% to 80% Training in this zone will develop your cardiovascular system. The body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone – 80% to 90% Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found – sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used.

One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD.

Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher. The Red Line Zone 90% to 100% Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

1st ball between legs 2nd ball under left arm (3rd ball under right arm) 4th ball up in the air 5th ball pass to next player …

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Core strength and stability is increasingly recognized as a vital part of fitness. So…what is a strong core, and how do you go about getting it?

The past five years have seen growing interest in resistance,or weight training programs, aimed at achieving core strength and stability. While some of us might think apples when we hear the word ‘core’, the word certainly doesn’t refer to a throw-away aspect of fitness.

What is core strength?

The muscles of the ‘core’ are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body with varying loads. If the trunk muscles are weakened, then posture and movement can be affected significantly.

The core muscles are necessary for effective transfer of ENERGY from large to small muscle groups.This type of training attempts to anticipate and mimic movements that occur during your normal day, such as twisting and turning. Training for core strength and stability can lower the risk of injury and increase power application for when you need it most during the day.

Strengthening the core muscles of the trunk and pelvis provides a stable platform for the actions of the shoulder, arm and leg muscles. Pilates exercises are a popular and effective way to develop core strength and stability.

Muscles of the trunk and pelvis – Some of the most important muscles of the core are the deeper abdominal muscles that wrap and protect the spine; the abdominal muscles that run along the front and sides of the abdomen; the erector muscles of the lower back; and the muscles of the pelvic floor and hips. Having a so-called ‘six pack’ of abdominal muscles does not necessarily mean having good core strength and stability.

Some of the most important ‘core’ muscles actually lie underneath the six-pack and, together with the erector muscles of the spine, help maintain good posture and balance during daily activity. This means that just doing sit-ups for the abs will not usually be enough to develop core strength.

Training for core strength and stability…

The major aim of core strength training is to perform exercises that closely resemble specific movements that you do REGULARLY. Emphasis should be placed on diagonal and rotational movements, and promoting balance and strength by performing exercises standing or sitting on different (including unstable) surfaces such as balance beams, wobble boards, foam rollers, and fit balls.

Training should emphasis a balance between developing agonist (prime movers) and antagonist muscles. The best core training involves movements that are performed while balancing on one leg, or shifting the body weight from one leg to another, and so exercises mimicking these actions should be incorporated into your training program. Examples might include kicking a football while on the run and pushing hard while cycling up steep hills.

Exercises to improve core strength…

Since there are several different trunk, back, and pelvic muscles that make up the ‘core’, it is important to perform a variety of exercises that target these muscle groups.

Core strength can be developed by performing: Pilates exercises, Standard abdominal exercises (such as sit ups and crunches) Fit ball exercises (including roll outs, walk outs, sit ups, leg lifts, and jack knifes) or Resistance training exercises with an emphasis on deadlift, squat and lunge exercises.

Medicine ball training (overhead throwing to a partner, side throw, rugby passing, lunge exercises holding the medicine ball above the head) Balancing exercises on a wobble board, balance beam, or foam roller (standing on one or both feet, walking forwards and backwards, with eyes open or eyes closed).

Although not absolutely necessary, these exercises provide another level of stimulation and are encouraged whenever there is access to such specialist equipment.

As a whole, nobody should go through an entire week without doing some structured form of core training like those illustrated in The 2 Day Workout.

Christopher Guerriero
http://www.articlesbase.com/fitness-articles/you-can-build-a-strong-core-54030.html