Anyone could help me make a rugby self-training plan?

Question

I'm 19 years old, just start play rugby this year. This is my first year. I had never play before.I wish to play forward.Anyone could help me make a rugby self-training plan?So I can do more self practice. I got a lot of time at moment and I would like to training hard and spend more time for rugby. The plan should include fittness training. Thanks

Answer 1

Forward, way to go man!

Forwards are arguably the most well-balanced athletes of all sports (except for the props, who are more strengh and weight-reliant). To play as a second or third row, however, you need to be fast, to get yourself in play again after every ruck/scrum/maul/line-out, strong, to push in such formations, endurant, to do that for 80 minutes straight, and have good handling and tackling skills, for when the backs need ball-handling support (in modern rugby this is very common) or to quickly end an opposition assault.

Wether you are a prop or any other forward, you must workout both muscles and cardio by yourself, while ball handling and other sport-specific aspects will be taught to you by your coach. go to run, lift weights, focus on your back, chest, legs, arms (hehe in fact all your body), and eat lots of protein and carbohydrates (you should eat 2400 calories each day you work-out, and you´ll see results in a month. I did this myself and I quickly improved my performance.

Answer 2

First of all, you need to decide which forward position you want to play, as each position will contain specific fitness and training drills, but I will include the basic drills here for forwards.

The best advice would be to join a Rugby club, and focus on their team specific drills, each team will run you through different drills for general fitness and specific skill-training, however, I will run through each drill I used as a player and coach for my forwards.

1. Running.

a) Start off with stretching, this is important to prevent sports related injuries, and to help strengthen ligaments and tendons.

Your individual stretching will vary based on your personal needs, and you should consult a qualified instructor to determine which stretches you need to perform.

b) Begin your workout routine with a 2 mile run, or jog. This will train your body to keep moving for long periods of time with no stops, as rugby can be a very consistent game, and your body will need to handle the strain of a long run over the course of ten or 15 minutes before a stoppage of the game.

c) Run several laps of the field, from post to post, generally we ran the field two or three times after the two mile jog, to teach your body the distance of the field, which allows your body to maintain a level of fitness required for the field of rugby.

d) Suicides. Set five pylons an equal distance apart from eachother. We set them ten feet apart, over a total distance of fourty feet. Run from Pylon A to Pylon B, back to Pylon A, then to Pylon C, and Back to A, following each Pylon until you reach Pylon E, and back to A. Run the five Pylons a total of four times, this teaches your body to pivot and turn as quickly as possible, and will help prevent injuries to the knee related to hyperextension of the anterior cruciate ligament, medial collateral ligament and posterior cruciate ligament.

e) Pylon Running part 2. Using the pylons at the same distance as with the suicides, (ten feet) do the following exercises, following a course around the pylons both ways:

High Knee running, running while pulling each knee as high as possible. This will teach you to run properly, to prevent opponents from latching on to your knees and dragging you down.

High Jump running, jumping as high as possible, moving along the pylons, and back to the beginning.

Long walks, walking while stretching out as far as possible, bringing each knee low to the ground while the other leg stretches out.

Butt kicks/Mule kicks, running while literally kicking yourself in the rear. This whille further stretch out your knees and prevent injuries.

2. Drills. These are forward specific drills, however, none of these are individual drills, and must be performed with other players.

a) Tackling A. Sit on your knees on the grass, in a ring of seven forwards Each forward must be facing the same direction, spread fifteen to twenty feet apart. Have the eighth forward run along each player, making sure to run in such a way that he can be tackled by each forward. While you are on your knees, this will teach you to drive the opposing player back using your shoulder, and will teach you to wrap up the player with your arms to bring him down, this is to teach you proper tackling form.

b) Tackling B. Set up with two players, fifteen feet apart, setting up two pylons thirty feet apart. Player B must be in the middle of the two pylons, at fifteen feet. Player A must be at the first pylon, fifteen feet from player B. One player (player A) holds the ball and runs towards Player B. Player B must learn to tackle Player A. While running, Player A must attempt to Juke, or move past player B in such a way that he cannot be tackled. Player B MUST TACKLE Player A. This drill will teach player B to move in such a way to tackle player A, while using his shoulders to drive player A to the ground, and using his arms to wrap up player A. This will also teach Player A to juke and dodge players and move past them without being tackled.

c) Rucking. This drill requires seven forwards. one will be a tackler, two will ruck on the side of the tackler, One will be the ball carrier, two will be the ruckers on the side of the ball carrier, and one will retrieve the ball, playing as the Scrum-half.

Set two pylons, fifteen feet apart. Player A (Ball Carrier) Runs toward Player B (Tackler) Player B must tackle player A, and Player A must allow himself to be tackled. As Player A is tackled to the ground, he must place the ball behind himself in such a way that the opponents cannot pick up the ball. All four ruckers must move in to the tackle, and ruck over, both sides trying to win possession of the ball. Player C, the Scrum-half, must come in to retrieve the ball, which has been placed behind the site of the ruck by Player A. As the ruck ensues, player A and Player B MUST roll away from the ruck, without touching the ball. This drill can be repeated by all players on the pitch.

d) Diamond Running.

This drill requires four players. Set five pylons twenty feet apart from eachother in a straight line. Player A stands at the forward of the Diamond, at the first Pylon, Player B and C stand on either side of player A, five feet behind and five feet apart from eachother. Player D stands ten feet directly behind Player A. Begin running forward, with Player A holding the Ball. As Player A reaches the second pylon, he must decide whether to pass the ball to player B or Player C. This must be quick, and will teach him to make split second decisions. When Player A has passed the ball to either player C or Player B, the player with the ball must replace player A at the front of the Diamond formation. Player A will move to the rear of the Diamond formation, and Player D will move up to either the left of the right to replace the new ballcarrier. The drill will be completed when the four players have reached the fifth pylon. Repeat the drill several times, to teach passing, accuracy, and decision making.

There are thirty or so drills we use, but these are the basics. If you need more, email me at [e-mail].

3. Physical Exercise.

a) Pushups and Situps. It is necessary to do pushups and situps at the beginning of each training session to build strength, and become more physically fit. Generally, Sixty pushups and one hundred and fifty situps is a good number to go by.

b) Strength training. If you are a gym member, this will be much easier. Bench press, incline bench press, Squats, Power Cleans, Dead Lifts, Leg press, Lat Pulldowns, Biceps curls, and triceps pulldowns are very good exercises for Rugby training.

www.bodybuilding.com has excellent descriptions of these lifts, and as a precaution, these lifts should NEVER BE PERFORMED ALONE. Always have a lifting partner.

c) Wellness. Always consult a doctor about your diet changes for rugby, as well as determining a proper training routine for your own general wellness. Certain types of exercises may be inappropriate depending on your body, and abilities.

Hope all of this helps, and like I said, email me if you need anything else.

Answer 3

The best advise is to join a club. They have rugby specific training programs that is much better than any self-training program. Rugby is a game of skills, and any average to good club will combine training and skills to get you ready to play. It is difficult to give you a self-training program as every position has its own type of training. Tight forwards will focus on power, loose forwards on power and speed, outside backs on speed, halves on handling and kicking. But they all need aerobic fitness, so if you have to train on your own do circuit or interval training.