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Training programme for rugby

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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.

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