Conditioning is arguably the most significant
component contributing to rugby success. The RUGBY 101 conditioning
programme caters for teams and individuals and is administered
by conditioning specialists. The following aspects can be
tested and/or be developed to required or optimal standards:
a) Strength and power conditioning
- Strength and power development are the cornerstone of
a successful rugby conditioning programme. The benefits
of improved strength and power within the game are as follows:
1. Improved body control and stability
2. Improved movement pattern performance
3. Enhanced anaerobic and aerobic conditioning (fuel mix
4. Improved acceleration
5. Stronger basis for power development and,
6. Greater protection to withstand injury
b) Fitness conditioning
- aerobic and anerobic. through fuel mix conditioning (which
is a combination of both aerobic and anaerobic conditioning)
. The aim of fuel mix conditioning is to improve the individuals'
capacity to generate energy and to continue to resist fatigue
so that they can perform effectively and efficiently for
the duration of the game.
c) Contact conditioning
- Rugby is a contact sport and as such players should be
conditioned accordingly. Surprisingly, rugby does nit have
contact conditioning specialists. RUGBY 101 are pioneers
in providing this essential component of rugby conditioning
with the utilisation of principles from American Football
d) Speed and agility -
Speed, and agility play a crucial part of any individuals'
game and training to improve both these aspect will result
in the ability to cover the ground both efficiently and
economically as well as ensuring that individuals develop
the best attacking and defensive skills possible without
interruption to both speed and control thereby reducing
wasted energy and movement.
e) Flexibility - Flexibility
training can improve rugby performance by allowing the individual
to sprint faster as well as to change direction both effectively
and efficiently. Poor flexibility negatively effects several
aspects of rugby performance and can lead to injury.
f) Core stability and postural
training - Core stability training is a fundamental
element of rugby training. It is defined as "the ability
of the trunk to support the efforts and forces of the arms
and legs so that the muscles and joints can perform in their
safest, strongest and most effective positions". Ultimately,
the individual can function more effectively with less risk,
thereby being more stable in contact and better able to
withstand a tackle situation.
Ideal posture allows the joints and muscles to perform
more efficiently and effectively. Poor posture and muscle
imbalance is seen to be at the root of many preventable
injuries and has been shown that more energy is required
to move the body when postural alignment is poor.
g) Recovery and nutrition
- Recovery and correct nutrition are important tenets for
the modern player because of the current demands placed
on individuals because of the high impact nature and continual
breaking down of individuals within the game.
Adhering to recovery strategies offer individuals a number
1. Effective adaptation to training
2. Resistance to injury and illness
3. Ability to perform to one's potential.
Optimal nutrition leads to overall better health and higher
standards of performance.
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