• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Training programme for rugby

Extracts from this document...


Training programme for Rugby By Simon Belsten Contents INTRODUCTION 3 WEEK PLAN 3 VARIABLES 4 MONDAY 4 TUESDAY 4 WEDNESDAY 6 THURSDAY 6 FRIDAY 6 SATURDAY 6 SUNDAY 7 TESTING 7 MY FITNESS TEST RESULTS 7 WARM UP 8 TUESDAY WARM UP 8 Training programme for rugby By Simon Belsten Introduction I am going to compose a training programme for rugby. This programme will be for myself, * Name: Simon Belsten * Age: 16 * Level of performer: Frampton Cotterell under seventeen's * Position: Full-back * Fitness requirements: * Sustained strength - the ability to maintain maximal forces over a period of time. I.e. repeated pushing and pulling in a rugby maul. * Speed - the capacity to move either limbs of the whole body at maximum velocity. I.e. running back for the ball and running with the ball. * Power - strength x speed. Strength relative to an individual's body weight. * Agility - to change or alter direction as quickly as possible. I.e. side stepping an opponent. * Co-ordination - doing tasks while under control, quickly, accurately and effectively. I will be trying to improve my fitness, upper body strength and agility. This is because I feel that these are my weaknesses when I am in a competitive situation against others. To improve these aspects of my performance I will be going to the gym two times a week with one training session and a game. ...read more.


Then for the next 10 minutes it is mostly stretching to increase the length and flexibility of the muscles and tendons. This is done because it will decrease or prevent the risk of injury and stretching also relaxes muscle fibres in turn improving the circulation of blood during exercise. Mark involves static, active and small ballistic stretches in his warm up and is constantly changing his routine of what order they come in. The static and active stretching are usually held for 20 seconds on each stretch and each stretch is done twice so to help increase the flexibility of the muscle. These stretches are done with out bouncing or swinging. The ballistic bouncing is usually slowly built up so not to damage fibres or any other soft tissue. Stretching is done after the muscles have been warmed up a bit. Mark then gives tasks for the last 5 minutes such as, standing on the 22 metres line then 10 squat thrusts and then sprinting to the try line where the next group does there 10 thrusts and sprints just like a relay so that there is a small recovery period for a group. Then the training session moves onto skill work such as working on backs moves, mauling, rucking, passing and other basic rugby skills. Friday On the Fridays I will have another rest day so that I'm not working too intensely and wearing myself out. ...read more.


* The body increases the cardio-vascular response to the sudden demands to exercise. My warms ups will first start off at low intensity and build up to higher intensity. I will have different warm-ups for the different days because I will be doing different activities. Tuesday warm up For my Tuesday gym session due to the activities I will be doing (such as rowing and running) which are full body exercises then I will stretch all the muscle groups I will be using both upper and lower groups. 1. First to raise my body temperature I will do a 5-minute jog on difficulty 3. 2. Then I will start stretching from my lower body to upper body. First I will stretch my quadriceps and hold the stretch for 15 seconds then I will shake it off then do that stretch again for another 15 seconds. 3. Next I will stretch my gastrocnemiuses for 15 seconds and then shake it off then another 15 seconds of stretching them. 4. Then I will stretch my hamstrings for 15 to 20 seconds possibly longer as these muscles are easily damaged. Then I will shake the stretch out then another 15 or 20 seconds of stretching. 5. Then I will stretch my soleuses for 20 seconds by sitting against a wall then I will shake it off then do it again for another 20 seconds. 6. my last stretch for my lower body would be to stretch my adductors adductors 1 ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Action Plan - I am going to create a plan in order to improve ...

    Week 3 - 15 reps/ 3 sets, distance of 1 metre from the wall * Week 4 - 15 reps/ 4 sets, distance of 1 metre from the wall * Week 5 - 15 reps/ 4 sets distance of 1 metre from the wall * Week 6 - 15 reps/

  2. Fitness Requirements for Rugby - flanker

    Forwards with power are an essential part of a strong team. The forwards with most power can drive the opposition over the gain-line, winning lots of ball, for the hopefully powerful backs to use. _________________________________________________________________ Reaction Speed --> My reaction speed is the time in which it takes me to react to changing situations around me.

  1. Netball Training programme

    Repeat 5 times or until 10 minutes is up. Physical conditioning: 15 minutes Strength and power circuit: 10 minutes This circuit aims to build strength and power. Carry out each activity for 40 seconds. Rest for 20 seconds. Fast skipping: 4 minutes Rest after 2 minutes for 30 seconds, then continue.

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    The weights showed to be of the correct intensity and frequency. This was likely to be due to the fact that I am already training regularly. I do not feel confident however that I should be moving up the level of my session quite yet, as I am still becoming familiar with these types of exercises.

  1. Personal Exercise Programme

    * Push-ups will increase strength in my deltoid triceps and pectoral, which will benefit my push from the block and increase momentum by swinging my arms throughout the race. * Lunges will increase strength in the quadriceps and gluteus, which will again benefit my power that I can exert from

  2. Training program - Rugby.

    I need to consider the following: The type of strength I want to develop-maximum strength, strength endurance or elastic strength. Which muscles groups I want to improve. From this section I am going to try and develop my maximum strength by incorporating weights into my training programme.

  1. PEP to improve my speed and agility for rugby.

    the opposition's defensive line if a gap arises also to sprint around the opposite winger without fatigue. Finally I would like to improve my passing whilst moving so I can commit the opposite number and have the skill and confidence to pass a long distance if needed, just before contact.

  2. P.E.P. for rugby

    As well as the health related aspects of fitness, several skill-related components are important. Agility, balance, co-ordination & reaction time are needed for all aspects of the game. As the game has so many different requirements I have decided to use circuit training to develop my current levels of fitness as this develops most of the aspects I need.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work