Field based strength and power training
Tue, 13 Feb 2007 12:42
Rugby is a contact sport that demands frequent and varied applications of strength and power. These elements of fitness are typically developed in the gym by lifting heavy weights, or performing plyometric and medicine ball drills. A third category of strength and power drills are termed 'field based drills' and involve dynamic movements using, for example, sleds, tyres, ropes, cars, sand bags, and even bails of hay!
The Australian Rugby Union (ARU) has honoured 21 Australian Test Referees at ceremony in Brisbane, with a further 17 referees being honoured in Sydney tomorrow.
The benefit of these drills is that it is easier to mimic the typical movements experienced during matches and they don't require expensive equipment. For example, pulling a sled through two pad men, as illustrated below, develops strength and power for bursting through tackles, while pushing a bail of hay or a car simulates a driving maul.
The work and rest times for field based strength and power drills should be the same as gym based power drills i.e. short work times followed by a full recovery. The following example is designed to develop strength and power for rucking and driving mauls:-
Sample Drill - Pushing/ruck medley
* Push a car with a partner for 6 seconds
* Flip a medium size tyre end over end for three repetitions
* Drive a player holding a pad for five metres
* Rest - full recovery e.g. four minutes, and repeat for five sets.
For more information on strength and power training for rugby visit www.fitness4rugby.com