Some examples of how to increase cardiovascular endurance are: Running, cycling and swimming. The reason why Stamina is important to my sport, and being a forward in rugby in particular is that I need it to be able to play 80 minutes of a game. I need to be able to run to each break down (I.e. A ruck, or maul) then follow on to the next breakdown.
2. Flexibility: The ability of joints to move through their full range of motion.
Some examples of how to increase flexibility are: Stretching and Gymnastics. This isn’t essential in Rugby, but without being slightly flexible you could get badly injured if you’re too brittle. For example I f you get tackled and fall awkwardly or if you are on the bottom of a ruck it could seriously injure you if you aren’t supple enough.
3. Body Composition: Shows the relative amounts of fat body mass to lean body mass. An example on how to lower fat: All cardiovascular activities. This is important to rugby, despite what some people think about the stereotypical Rugby player. People seem to believe that you have to be fat to play rugby. This is completely wrong. Rugby players today, especially at professional levels are all extremely fit and strong. Their muscle mass is what makes the players heavy. Some players are fat in amateur rugby, but if you were too skinny you couldn’t play in certain positions (I.e. Prop Forward).
4. Muscular Strength: The amount of power a muscle can produce.
Some examples on how to increase strength are: Weightlifting, gymnastics, push-ups. This is very important in Rugby especially in my position. Without having some muscular strength it would be very hard to drive bigger players back in tackles or mauls and to lift players in a line out. Both aspects are very important in Rugby.
5. Muscular Endurance: A muscles ability to produce power for a long duration. Some examples on how to increase muscular endurance are: Running, swimming, weightlifting. Again, this is important in Rugby otherwise you wouldn’t be able to lift in line outs more than a few times in a game.
Skill Related Components of Fitness
Skill-related components of physical fitness: Help you perform skills needed
for sports and dance activities. They can help you have fun in active play. There isn’t a saying for remembering this, instead it is the start of each letter that is remembered from a succession in the Alphabet.
A - Agility
B - Balance
C - Co-ordination
P - Power
R - Reaction Time
S - Speed
1. Agility: The ability to change direction of movement quickly while staying in control of your body. Some examples on this are: Shuttle run, football, basketball, dodge ball, dance. I think this is extremely important in Rugby. However, not as much for a forward. Because a forward doesn’t get much of the ball in hand to attack with, so they don’t need to turn quickly. Whereas, a back has to be quick on his feet and be able to have the ability to turn to outwit opponents.
2. Balance: The ability to maintain body equilibrium in different movements or not to fall. Some examples on this are: Gymnast, dancer, throwing a pass on the run. This is quite important to rugby, again though I believe it is more important for backs than forwards, because they need to be able to turn without falling over easily.
3. Coordination: The ability to combine at the same time, movements of various body parts. Some examples on this are: Setting a volleyball, hitting a golf ball. This is quite important in rugby because without it you would struggle to tackle players at the right time, and where to place a pass. These are two very important parts of the game
4. Power: The ability to combine strength and speed. Some examples on this are: High jumping, sprinting, figure skating. This is very important for all rugby players. Because you need to be powerful nearly all the time during a game of rugby. It is important in attack and defence. In attack you need to be able to run with the ball and knock opposition away when they try to tackle you, or when you need to lift a player in a line out. Or in defence when you need to hit rucks hard in order to win back the ball.
5. Reaction Time: The time between you senses recognizing a stimulus and your body moving in response. Some examples on this are: Hitting a ball, starting a race. I don’t believe this is too important in rugby, because there is only one aspect of the game when you need to react extremely quickly. A lineout needs quick reactions, because the lifters need to lift the player quickly when recognizing a stimulus. And the player being lifted needs to catch the ball at the right time from the Hooker’s throw, who also needs to time his throw to perfection.
6. Speed: The time it takes you to move a certain distance. Some examples on this are: Sprinter, receiver. Speed is important in rugby. Because you need it to run to the try line in order to get points for your own team. At the end of the day points are what win you matches.
