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Six week Rugby training program

Extracts from this document...

Introduction

Introduction I have made up a six week Rugby training program, Each week will have a one hour training session that will include the basic skills of rugby, e.g. passing, tackling, kicking. My program will also include weight training, fitness training and a conditioned game to practice the skill the player has just learned. It is necessary to warm up before a session/game and then cool down afterwards this is to prevent injures and mentally prepare the participant for the task at hand. When taking part in any training session all participants are to wear the following equipment unless authorized by staff/coaches to take it off while in a game or training. 1. Shin Pads 2. Head guard 3. Gum shield 4. Safety studs only I also suggest that jogging bottoms (No Zips) or Rugby shorts and tops are worn, as they are not easily ripped, as normal clothing would be. Warm Up/Cool Down The warm up should take around 10min to complete. It is a very important part in any game or training sessions as it helps to prevent injures and mentally prepares the participant for the game/training session. Don't start until the muscles are warm. So first do a little jogging or other light exercise; e.g. jog around the rugby pitch twice. A flexible joint has less risk of injury from jarring and twisting. That's why stretching is part of the warm up for every training session. Stretching after exercise helps prevent muscle soreness. That's why its part of the cool down. Some dos and don'ts 1. ...read more.

Middle

Separate participants into groups of 2. Player one stands on the single cone with a ball while player 2 stands inside the square with no ball. OBJECTIVE: Player 1 has 5 kicks, he must kick the ball to player 2 who must catch the ball and remain within the square. REMEMBER: You can make this drill more difficult by increasing the distance of player 1 and player 2 or by de-creasing the squares size in which player 2 stands in. PUNISHMENT: If player 2 fails to catch 3 out of the 4 kicks player 1 supplies both players do 10 press-ups for each kick they have missed or dropped. DRILL 6: KICK FOR GOAL In-between the Rugby posts measure the distance of 5metres and place a cone, do this again for the distances of 10,15 and 30metres. Get participants in a single line and place one ball on each cone. OBJECTIVE: Each player has a kick from each of the distances and tries to get all over the posts. REMEMBER: You can increase the difficulty of this drill by placing the point of kick at an angle or increasing the distance from cones to post. PUNISHMENT: if the player misses the kick from 5metres he/she must do 20 sit-ups, if the kick is missed from 10metres he/she must do 15 sit-ups, etc. Until all kicks have been completed. DRILL 7 ATTACK THE LINE Set up the diagram below. Separate participants into groups 4 with no more than 7 players in each group. Place each group on different cones in a diagonal line to the cone. ...read more.

Conclusion

Do exercises from DRILL 12:MUSCLE STRENGTH but try to move the weight faster than before. Elbow stretch Stand shoulder width apart and take your left arm, place it across the body. Facing forward take the right arm point it forward making a fist below the left arm. Pull the right arm up and towards the head. If this stretch is completed correctly you should feel a stretching of the top left arm at the front this stretch should be held for 8-10 seconds. Change arms and repeat. Overhead stretch Take right arm and place over the back of the head. Place your left arm on top of the right arms elbow. Use left arm to push right arm down the back as far as possible. If this stretch is completed properly you should feel a stretching sensation down the top back of your right arm this stretch should be held for 8-10 seconds. Change arms and repeat. Head stretch Take right hand and place the palm on the right of the head. Push the head to the right while offering resistance with the right hand. Do this on the front, back, left and right hand sides of your head. Using the left hand for the left side of your head, both hands for the front and back of your head and right hand for the right side of your head. This stretch should be held for 8-10 seconds. After all stretches shake of the part of the body that has been stretched to loosen it up. To shake off the muscle that has been stretched simply take that limb and wiggle/shake it about. REMEMBER: all warm up and cool downs must include these stretches and anything else required that is written on this section of the training program. ...read more.

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