Browse by category
You can also browse all questions by category.
ben-64-ds
Question:
Rugby
Im 13 Years old and im just started playing rugby a few months back. I was just wondering if anyone knows anything i could do to improve my performance, seeing as we need to get fit and get strength/power for the oncoming games. I have started doing situps ( crunches and on back ) wieghtlifting (3 reps of 10 everynight with 10 pound weights. Curls) Pressups (Modified Ones since i find it difficult doing normal ones). Any Help would be appreciated.
Asked by ben-64-ds - 6 answers - 15 weeks 11 hours ago
BC--Rugby
Howdy, im 18 years old and have been playing rugby for a almost a year but have learned a great deal, but I played gridiron football for 6 years so the transition wasn't extremely hard.
Ok I'll start off with weight training, you definitely need to start lifting weights. Some people might say you are to young but they are wrong, I started lifting wieghts heavily when I was 13. If you have access to a weight room i would use it and try to find a teammate to go with you so you can spot each other. I can give you a workout but make sure to have a coach or somone explain how to do the lifts before just doing them.
it sounds like you are doing some upper body and virtually no lower body, do not neglect your legs, they are in my opinion much more important than your arms.
for your abbs, you need to be doing more than just crunches...you need to be doing crunches, side crunches, sit ups, leg raises, and flutter kicks.
I don't know if you coach conditions you at practice, so if not, then just go for long jogs. You don't have to do it for speed, just set an easy pace and try to run for 20, 30, and if possible 40 minitues. And you need to be doing long sprints with short breaks in between for endurance (ex. 10 sets 50 meter sprints with 10 sec rest between each).
All your weight training needs to be higher reps and lower weight, but that doesnt mean it should be easy. make sure to stretch extremely well prior to lifting and after. stretching not only helps to prevent injury it helps break down muscle and ultimately make you stronger. hope i was of some help and good luck.
Submitted 14 weeks 5 days ago by BC--Rugbyguy1984
Hi Mate,
Submitted 14 weeks 3 days ago by guy1984I'm not sure if you are still checking this as you posted it quite a while ago. I started playing rugby when I was 7 and I'm now 23 here in the UK. I have played some high standard rugby from the start (unfortunately not professional rugby though but have for played for some good club sides and my claim to fame is I have actually played against some of the players currently in the England team which I find very exciting). In regards to your training, it all depends on what position you will be or are playing. I'm a back and preferably play at inside centre so my training was slightly different to the forwards. If you are a forward you have to start to look at bulking out without jepordising your potential to carry speed across the pitch, concentrate on stamina and speed. Eating heathily (try fish and eggs as they contain natural protein) as well as doing some weights and you will see that it will bring results. I agree with BC-rugby, lower weight but higher reps to start with but build up (this is only if you are a forward). If you are a back, I suggest you stay doing lower weights but higher reps, eat healthily and however much it hurts and you hate it some forms of speed training are great, 'suicides' are awesome to build up your speed or try this, "start on one try-line and run at 25% pace to the 22mtr line then build upto 50% to the half way line then build to 75% to the other 22mtr line and 100% from 22 to the tryline and then walk back to where you started to do it 4 more times", hope this makes sense, basically it's a constant build up run from one try-line to the other. Also try to do things called "SAQ's" (speed, agility, quickness) where this works on the quickness of your feet, the ability to stop and start, the abiltity to change direction quickly, basically get some cones or loads of clothes, place them at certain points and hop over them then sprint 20mtrs and side step through them and sprint, things like that, they can be fun to make up too but look on the net for more advice on them but they are good and make a change to a long hard session. Keep your sit-ups, press-ups going to as they will build up your core strength. If anything starts to hurt, stop doing it (I injured myself enough times and am currently rehabbing myself from a self inflicted injury). I would also always recommend to work on handling skills, seeing as it's your hands that do most of the work, always keep your focus on the ball.
I hope this helps pal.
Guy
Alex S
Hello.
I am currently writing a training programme for a Rugby League team (the code doesn’t really make too much difference at this point).
Anyway, literature suggests the biggest difference between the levels (e.g. junior, college/uni, semi-pro, pro and international) is VO2max, or fitness.
The fitter you are the better. So, runs as described in the posts above would be a great starting place.
As you get older you will have to pslit up your training by position etc, but get the base first.
Submitted 14 weeks 3 days ago by Alex Sben-64-ds
EDIT : Well Im a Forward, Im 13st Something, I Am fast for my weight , Not much stamina.
Submitted 14 weeks 2 days ago by ben-64-dsAlex S
league or union?
Submitted 13 weeks 6 days ago by Alex Sben-64-ds
Union
Submitted 13 weeks 4 days ago by ben-64-ds