Get in the Mix!
Tue, 13 Feb 2007 12:42
Rugby stamina is not just about running - there are frequent changes in running speed, plus various strength and power movements like tackling, rucking, scrummaging and jumping. Therefore, the aim of fuel mix training is to develop a capacity to generate energy and resist fatigue, while performing these activities.
On Saturday, when Ireland play New Zealand, Jonathan Kaplan of South Africa will referee his 28th Test, thus breaking the record he held jointly with André Watson.
The most tiring aspect of playing rugby is contact – so one of the best methods for developing rugby fitness is via contact pad drills. Have a go at the Pad Push Drill and feel the burn in your legs as your drive your partner back…
Pad Push Drill
The multi-directional Pad Push Drill requires a unique blend of power and endurance, and involves pushing a partner held contact pad for 10m at various angles.
1. Warm-up thoroughly
before performing this drill.
2. Start Position: position two cones 10m apart and start at the first cone 1m from a contact pad.
3. Drive your partner back 10m i.e. from cone to cone, pushing the pad front on with a forward lean and shoulder on the pad. Once you reach the 10m cone turnabout and sprint back to the start cone.
4. Repeat the drill but with your back to the pad and drive backwards for 10m and sprint back to start line.
5. Repeat driving side-on i.e. leading with your right leg and shoulder, sprint back to the start and repeat leading with your left leg and shoulder.
6. Change roles with your partner and repeat.
7. The level of pad resistance should be high and enough to prevent you from covering 10m in less than 5 seconds. Repeat for 5 sets each.
Drills that challenge strength, power and endurance are very rugby specific and are probably the faster way to get fit for rugby. Fatigue is often the limiting factor during the latter stages of a match - with a high level of fuel mix fitness, players are better able to perform effectively until the final whistle.