Comments on: How do I become more explosive for the rugby season?

By: Alyssa Doyle

Alyssa Doyle — Tue, 24 Mar 2009 23:15:59 +0000

You need to follow two steps:

1) Increase your strength (lift more and more weight every time)

2) Lower the weight you are lifting and execute the exercises faster. Also transfer from strength exercises to speed exercises (sprints after squats, jumps after snatches, etc.)

Talk to a fitness instructor and he will help you out.

—
Alyssa Batterat
TryARG Rugby Tours – The Most EXCITING Rugby Tours in the World
http://www.TryARG.com
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By: TomJ

TomJ — Tue, 24 Mar 2009 22:49:59 +0000

Try getting an old heavy tyre tie some rope around it and then put the rope around your waste and try sprinting with it.
Don’t go too hard though because you can damage your muscles.
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By: Eight Man

Eight Man — Tue, 24 Mar 2009 22:20:59 +0000

do a google search for "plyometrics"
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By: junior

junior — Tue, 24 Mar 2009 21:30:59 +0000

Run intervals! Vary it up- go from a jog to a 75% spring to a jog to an 80% sprint, etc. Work your way up, increasing your intensity each time.

I’ve found that to be the most helpful for me, however, everyone is different

References :
I play scrumhalf

By: #1 AJ

#1 AJ — Tue, 24 Mar 2009 20:51:59 +0000

you can go to the gym and do weights if you want to but it isn't the main thing. when you go out on the field, try to take a few more runs with the ball and go into tackles harder. try doing press ups and sit ups, a lot of them, they really help your stamina and will be great for your strength. try tackling a tackle bag if you have one, they are quite cheap these days. if you do get one, run with the ball and do those sorts of drill, act like your running into the defence.
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By: sponkster

sponkster — Tue, 24 Mar 2009 20:17:59 +0000

Just a quick question, what position do you play?

Explosiveness cannot be attained by sitting in a gym doing weights as being explosive is also psychological. You have to be in a frame of mind that says your going to explode through a gap or through the defensive line.

The best training is sprint training. Start on your stomach and go for 40metres. If you can get someone to blow a whistle and when it goes you just explode. It makes you have to use your upper body when you lift off plus generate leg power as your stationary when you start.

Also try running at a steady pace and then at ceratin stages in your run just explode for about 5 – 10 seconds and then resume running at a normal pace.

These exercises will only get you so far because as I said earlier you have to have an explosive frame of mind where you will stop for nothing and you have to make people fear you running at them.

Hope it helps and all the best for next season.
References :
NZSS Champion 2008
Level 1 Coach

By: AB's2Win

AB's2Win — Tue, 24 Mar 2009 20:08:59 +0000

Go to a Gym & see a fitness Instructor, explain what you are after & ask them to design a programme for you, don’t stop the cardio, use it as part of your training routine…you should see some improvements by the time the season starts…. I assume your alreay into pre-season?? maybe should have started your weights a little earlier….Failing that put some rockets in ya boots…that will explode you outta the blocks….enjoy
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Source – BBQ