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Today’s rugby players are bigger, faster and stronger than ever before. A focused conditioning programme has become essential to on-field success. Complete Conditioning for Rugby features a comprehensive training approach that builds players’ physical abilities as well as the rugby-specific skills their positions require.
Renowned conditioning coach and former professional player Paul Pook provides exercises, drills and programmes designed to improve the essential elements of the sport—strength, power, quickness and agility. His programmes will help you with these skills:
• Increase strength and power to win those all-important collisions.
• Improve your quickness and agility to be as elusive as the world’s best.
• Develop your core stability and mobility in order to remain injury free.
• Customise your workouts to meet the demands of the position you play.
In addition, the approximately 50-minute DVD takes you into the gym to demonstrate the same exercises and drills used by the game’s best.
With physical assessments, nutrition advice and seasonal workouts, Complete Conditioning for Rugby will take your game to the next level.
Chapter 1 Demands of the Game
Chapter 2 Optimising Conditioning
Chapter 3 Testing and Monitoring
Chapter 4 Stability and Mobility
Chapter 5 Strength and Power
Chapter 6 Work Capacity
Chapter 7 Speed and Agility
Chapter 8 Recovery and Nutrition
Chapter 9 Conditioning for Young Players
Chapter 10 Injury Prevention and Player Durability
Chapter 11 Building a Complete Conditioning Programme
Paul Pook has worked in high-performance rugby for more than 15 years. A former professional player, Paul was Ireland's national fitness coach and part of Ireland's Grand Slam-winning coaching team. More recently, Paul was appointed head of conditioning for the Russia Rugby Union and prepared the national team for the 2011 Rugby World Cup in New Zealand. Paul has a special interest in workload management and player longevity. He recently presented at the RBS Six Nations conference in Venice on the subjects of GPS and optimising player workload and shortly afterward presented at the Italian Olympic Federation in Rome on the subject of athlete longevity. He is currently researching the application of an interactive web portal for optimising performance and preventing injury.
Paul has also founded a unique residential high-performance centre in Southwest France. Catering to ambitious players and coaches, the centre contains the very latest strength and conditioning equipment, which will ensure both individuals and teams achieve their optimal fitness in order to compete at the highest level of sport.
“Paul is a pioneer and very creative in thought and constructive in execution. He will often take the lead in facilitating forums for the enhancement of team dynamics and the achievement of a more cohesive team. Paul is a very driven individual and portrays a huge desire for success and fulfilling potential. I have no hesitation in recommending Paul to your organization as a man who is passionate about rugby and sport in general and who has the skills and commitment to make a difference.”
Andre Vos
Former Springbok Captain
“I do not think I have ever seen a coach able to improvise like Paul did to get the very best out of a squad of rugby players, young and old! An excellent motivator with endless enthusiasm and a very positive outlook.”
Richard Hill
Former England Captain and Director of Rugby Worcester Warriors
“Complete Conditioning for Rugby was written with ambitious rugby players and coaches in mind. It is a superb resource that will give you results.”
Stephen Ferris
Ireland, British and Irish Lions
“Paul Pook’s Complete Conditioning for Rugby is a must-have for any player seeking success on the field."
Toby Faletau
Wales, 2011 RWC Dream Team
“The book and DVD package captures Pook’s unique approach, making Complete Conditioning for Rugby the most comprehensive training resource in the sport today.”
Victor Gresev
Wasps, Russia, 2011 RWC Dream Team
“Paul’s comprehensive and passionate approach to player development is reflected in the content of this great book. Every coach will gain insight on developing athleticism to enhance rugby performance and build greater resistance to injury.”
Kingsley Jones
Former Director of the Sale Sharks
Head Coach of Russia Rugby Union
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique.
Physical and Physiological Demands of Rugby
Rugby is one of the most intriguing sports to analyse from a physiological perspective because it has such a variety of demands and each match is unique. Historically, rugby was regarded as an aerobic sport, and as such players performed a high volume of aerobic training including long-distance running, particularly during the pre-season phase. More recently, with the help of research and match analysis, this is no longer an accepted principle. The start-stop nature of the game and the high volume of collisions and grappling activities indicate that the predominant energy source is anaerobic. Duthie and colleagues (2003) showed that rugby players' intense efforts place considerable stress on anaerobic energy sources, whereas the aerobic system provides energy during repeated efforts and recovery.
Energy Sources
Players rely heavily on both aerobic and anaerobic sources to repeat movement patterns and recover. Movements such as tackling and rucking are performed too rapidly for the aerobic system to supply enough energy to the muscles, so anaerobic fuel powers these movements. The aerobic system promotes recovery between dynamic movements and fuels less intense activities such as walking and jogging.
Strength and Power
Tackling, being tackled, rucking and mauling all involve maximal efforts that challenge players' strength and power. These are full-body movements that require strength in various planes of movement, so players require not only high levels of general and specific strength but also stability and mobility. Expressing strength quickly produces power, and this is required to break through tackles, accelerate at a high speed to make tackles and jump to catch a ball, for example.
Stability
The high-intensity and contact nature of the game clearly demonstrates the need for muscles to provide stability to support the joints, including the knees, pelvis, shoulders and neck, during impacts. Particular emphasis needs to be placed on the key stabilisers of the trunk, which brace the spine and support the efforts of the arms and legs during all rugby movements.
Speed and Agility
The multi-directional nature of rugby highlights the need for speed and agility. This often involves fast changes in direction when reacting to the position of a defender, decelerating sharply to hit a ruck or accelerating to make or break a tackle. Analysis of the game pinpoints acceleration as the major requirement as opposed to top end speed, although outside backs are more likely to reach top speed when they are afforded sufficient space. Running also includes backward and lateral movements, such as retreating to avoid the offside line, shadowing an attacker and evading opponents during a lineout.
Key Point
Rugby relies heavily on acceleration (i.e., the ability to rapidly reach a high speed from various starting positions) supported by agility, which is the ability to change direction and decelerate quickly.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management.
Technology
During the past few years technology has started to play an increasingly important role in the search for the competitive edge and for optimising player management. This section describes a few examples of what is being used and what may become prevalent in the future.
Global Positioning Systems (GPS)
The concept of GPS has been around for a while, but only during the past two years has its use become prevalent in rugby. The purpose is to scrutinise matches and training sessions to better understand the type and intensity of movements that players are being exposed to, allowing coaches to better understand the demands of training so they can plan sessions that specifically address the demands of the game.
Key Point
Some coaches like the big brother concept of GPS, whereby players know they are being monitored and work harder as a result.
The great benefit of using GPS units during training is the ability to accurately monitor players' training effort, push players to an optimal level of work duration and intensity, and simulate match scenarios.
The benefits of GPS are maximised when teams are provided dispensation by the International Rugby Board (IRB) to wear the units during matches. This is already happening in the English Premiership, where a joint venture between Chester University and the RFU is generating fascinating data on the demands of the game. This is allowing coaches, medical professionals and sport scientists to fine-tune preparation and injury prevention strategies. Players are also keen to see how far and how fast they have run.
Player Monitoring and Management Software
The increasing amount and variety of data that teams are collecting have led to the creation of software packages and websites that examine these data. For example, at www.rugbytrain.com, players enter well-being data such as sleep quality, injury history and perceived energy levels plus training and game load feedback. Coaches and players can access these data at the press of a button to review player status, monitor the effects of training and predict the chances of injury. The system also facilitates the creation of communication pathways for managing training schedules and caters to virtual coaching (e.g., sending important updates and individual player messages).
Body Composition
The assessment of body fat via skinfold measurement is useful but is often subject to measurement error. A gold standard for assessing body composition analysis is dual-energy X-ray absorptiometry (DXA). This system separates the body into fat, bone and lean mass while also calculating data about the arms and legs.
A major benefit of DXA is its ability to measure lean mass and the differences between limbs. Players can set targets for fat loss and muscle gain, and DXA scans can be used to assess their progress.
DXA scans can be used to compare measures between the start and end of pre-season, thereby assessing the effect of this phase of concentrated complete conditioning on body composition. Another key question answerable via DXA scanning is how the in-season phase of the year affects player body composition. As competition takes priority and players are exposed to greater levels of physical contact, it is important to ascertain whether they are experiencing significant losses in muscle mass.
Virtual Reality
Virtual reality is fast becoming a way to enhance complete conditioning by creating realistic simulations of a rugby environment with audio, tactile and other forms of feedback.
The CAVE (Cave Automatic Virtual Environment) is an advanced system for immersive virtual reality that was developed at the University of Michigan. Researchers and coaches are using the CAVE to simulate the American football stadium environment and exposing players to specific aspects of a game to enhance visual perception (e.g., estimate distances, enhance awareness of other players and speed up reactions). In the future, rugby teams likely will employ this type of technology as well.
Portable Testing Devices
Accurately measuring the health and fitness of players to determine whether they are ready to train or peak for performance are gold dust to coaches. This knowledge can also enhance player longevity, which is high on the agenda given the increasing injury rates and demands of the sport.
One device that has been used for such measurement is the Omegawave Sport Technology System. This system monitors the function of multiple biological systems and provides a comprehensive picture of changes in athletes as they respond to training, life choices and emotional stress. The assessments are non-invasive, are mostly done at rest and can be performed anywhere in as little as two minutes. As a result, athletes can be tested as often as desired.
The Omegawave system is based on a deep scientific understanding of human responses to physical and mental stress. It assesses the functional state of the organs and systems (cardiovascular, metabolic, neurohumoral, neuromuscular and sensorimotor) that either define or limit physical work capacity.
The system generates a report that identifies any limiting factors that may need to be taken into consideration when planning the day's training activities. It is also helpful for determining the cumulative effect of past workouts.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner.
Wrestling Drills
Wrestling drills involve a degree of physical exertion while working against a partner. They may be used independently or combined with running-based activities to create an integrated session. Many top teams use wrestling drills in their work capacity programmes, notably Toulouse in France and Munster in Ireland. I recently used them extensively with the Russia National Rugby Team in preparation for the Rugby World Cup in New Zealand. During this phase we were also fortunate to train with the Russia National Wrestling Team, which included several current and former Olympic gold medalists.
Mauling and Dynamic Partner Drills
Purpose: To develop work capacity specific to the static exertion demands of competitive rugby.
Equipment
- Rugby ball
- Cones to mark drill area
- Up to three players
Procedures
Maul ball: Crouch and protect a rugby ball for 15 seconds as your partner attempts to maul it away. Change roles and repeat. This equals one repetition. If you manage to maul the ball off your partner within 15 seconds, give it back and continue until you reach the 15-second marker.
Turn it over: Lie on the ground and protect a rugby ball for 15 seconds as your partner straddles you, attempting to maul the ball away. Change roles and repeat. This equals one repetition.
Partner roll and up: Face your partner and link hands. Perform squats as a pair using each other for support with increasing depth and backward lean. After several repetitions, release your hands at the bottom of the squat movement, fall and roll backwards and then immediately attempt to roll forwards and back onto your feet to relink hands. Increase the speed of the forward roll to generate momentum for successful completion of the drill.
Over under: Start behind a crouched partner. Leap frog over your partner; then quickly turn and crawl through your partner's legs. Avoid touching your chest to the floor. Repeat the sequence three times before changing roles. This equals one repetition.
Partner step-ups: Partners start in the push-up position, with partner 1 side on to partner 2 to create a T shape. Partner 2 performs shoulder step-ups by marching with both hands up onto the midriff of partner 1 and down again, performing five repetitions. Partner 2 must also forcefully push partner 1 during contact to the midriff to challenge his stability. Change roles and repeat.
Three-man tumble: Three players lie facedown next to each other in a line. The player in the centre (partner 2) rolls to the left under the player on the left (partner 1). Partner 1 jumps to the right over partner 2 and then rolls to the right under the player on the right (partner 3). Partner 3 jumps to the left over partner 2. Continue this sequence of movements, alternating between rolling and jumping.
Chest rotations: Your partner starts on all fours. Lie over the top of your partner, resting your chest on your partner's mid-back. Place your hands behind your back and rotate around your partner for one complete lap; then repeat in the opposite direction. Repeat for a total of three laps in each direction; then change roles and repeat. Changes in direction may also be dictated by a coach's whistle.
Hands-to-feet agility: Partner 1 starts on all fours in front of partner 2. Partner 2 faces partner 1 and starts moving backwards and sideways, varying the direction of movement. Partner 1 has to shadow those movements while remaining on all fours.
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