SportStars Magazine

3 Rugby Tips and Videos: Stabilizing Strength Exercises

stabilizing exercise progressions that ANY position can use in their current workout routines to help improve their stability and core training:

Rugby Tip of the Month – At Home Strength Exercises

I’m extremely grateful for Coach Ed Cosner sharing some Tight 5 wisdom for last month’s segment, but this month I want to show some love to the real work horses around the pitch: numbers 6, 7, 8, 12 and 13, with Rugby videos displaying stabilizing exercises, valuable to all positions.

The Centers and Back Row (and hookers, in some cases), are responsible for engaging in more tackles, rucks and contact points than any other positions on the field. In terms of GPS data, these athletes compete regularly for who registers the highest number of, and most intense, impacts.

Rugby Tip of the Month is brought to you by Indiana University Rugby

The real Rugby work horses around the pitch are responsible for more tackles

The real work horses around the pitch: numbers 6, 7, 8, 12 and 13

The Centers and Back Row (and hookers, in some cases), are responsible for engaging in more tackles, rucks and contact points than any other positions on the field. Also, in terms of GPS data, these athletes compete regularly for who registers the highest number of, and most intense, impacts.

So, it’s important that they develop the ability to maintain strong, stable body positions once they engage with an opposing player trying to twist, turn or move them out of the way. For example, when approaching the gain line, (The line on a rugby field you are always attempting to cross. You will never see it. You just have to know where it is) a ball carrying Center wants to create separation from would-be tacklers with a good fend-off or stiff-arm. However, if the athlete can not remain strong and rigid with their arm extended, the opponent will easily move through the attempt and dominate the contact.

More Rugby Tips

Alternately, the athlete who can maintain the strongest position at a ruck usually dominates the space and possession. We’ve probably all seen these scenarios: a defender/poacher is fixed over the ball and an attacking support player has a running start into the contact. It seems like the player with the momentum would have the advantage. However, the defending player can (and often does) maintain their position over the ball by being able to absorb the impact of the oncoming player.

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Gear up for workouts

From headbands to compression sleeves and protective face masks, choosing the proper gear ensures a better workout experience. Especially in today’s perilous moment in time, no matter where you find yourself playing or exercising in 2020, a face mask should be part of your outfitting. Medical experts and the CDC now encourages the public to wear face masks on a regular basis as it helps to reduce the transmission of coronavirus germs.

Rugby Exercise Videos

Here are 3 Rugby videos demonstrating stabilizing exercise progressions that all positions can use in their current workout routines to help improve their stability and core training:
Furthermore, the key during any of these movements is to move slow and controlled while minimizing any twisting or turning in your hips and shoulders.
For more examples, check out the Universal Sports Strength YouTube Channel

WANT MORE GUIDANCE FOR YOUR FALL TRAINING?

For the first time ever, I’m offering a 12-week Strength & Conditioning Remote Coaching Program. This includes:

   – weekly group/team presentations (discussing training techniques, nutrition and recovery strategies)
   – 12 weeks of Strength, Conditioning and Running/Speed training
   – Also, weekly 1-on-1 coaching calls to help maximize the training and high performance habits to your routine/environment.
   – Athletes also receive the Athlete Performance Manual and access to the exclusive online community of athletes to receive more tips, techniques and strategies on how to maximize your training and performance.

Email me at universalsportsstrength@gmail.com for more information.

Photo credit: Orange County Register

Are you a Tight 5 athlete who wants to connect with Coach Cosner? You can follow or send a DM to him on Instagram (@TIght5Performance) or Facebook (@PowerSportStrengthConditioning).

In addition, want to connect with Coach Cosner directly? Send an email to universalssportstrength@gmail.com with TIGHT 5 in the subject line. 

Justin Goonan, MSc, CSCS
Strength & Conditioning, Sports Performance Consultant
USA Rugby – Director of S&C, High School All-Americans
USA Touch – Head of Athlete Performance
NSCA – Chairman, Rugby Special Interest Group

Photo credit: Orange County Register

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