Football player trying for rugby. (I'm a RB/DB) should i start doing different exercises? suggestions?

Question

currently, i do squats, calf raises, 40 yard sprints, jogging, pylometrics and running uphills.

is this good for preparing for rugby? (still have a good 4 months to prepare) should i add to my work out, take out something out. i dont wanna be doing something thats only gonna harm me.

Answer 1

Hi, what position you hoping to play at? You are considered to be reasonably fast given that you are a RB (I'm a rugby player based  in UK so excuse me if I get your footy profile incorrect) yet explosive over 40 metres. Are you looking at playing flanker (No.6 or 7) which is a combo of tackling and attacking, maybe even centre ( A no.12)

Rugby is less of a power short burst game than US football given that there are less breaks in the game so bear that in mind. If you are heavily muscled then maybe you want to do more aerobic exercise to reduce mass but keeping your fitness. Inclines(ie running up hills) I would suggest is not what you want. Otherwise the rest is okay

Your overall fitness will be fine and in any case given that you are not one of the big guys from your original sport you are easier to mould into a rugby player.

Good luck

T

Answer 2

Physically it's fine for Rugby, just work on your fitness because you need so much more than in American Football. interval training is good.

As for the sprints, make sure you are not just doing them in a straight line. Practice doing the 'Welsh Step' (sidestep) and jinking in and out of cones as you need to be able to change direction quickly.

In terms of technique that really depends on what position you want to play. My advice for that would be to visit the RFU (Rugby Football Union) website where there is a guide telling you what skills to practise for each position.

Answer 3

Need to build for endurance well befor season starts, eg start

running from home or base 20mins out 20mins back next day run 30m out 30m back . Need to build these times until you are say, running 40m to an hour out and same back. Alternate

between a long run one day and a shorter run the next day this gives the body time to recover from the long run the previous day. Dont try and run too fast just run easy you will speed up naturally as fitness picks up, ie run within your self at your pace too fast and you will burn out and wont want to run the next day you should finish each run feeling pleasantly tired not stuffed! 1month before season starts you should be working on speed say, sprint 40metres jog 40mtre then sprint again then jog say, 30mins. have at least 1 to 2 days off running to work on upper body strength.As rugby is an 80min game, its time on your feet thats important hence the endurance work needed.The better your endurance the better you play and the easier it is to think when everyone else is tired. You will enjoy and your recovery after the game is quicker during the week.You need to write a training program and stick to it. I used to start my training at least 4 mths before the season began. Hope this helps

Answer 4

I've played a lot of both sports, so hopefully I can help.

Everything you are now doing is good.  However, I'd change your running to include more endurance.  Hills and sprints are valuable, but you need a lot more stamina for rugby than for football.  Interval running is good, because that sort of mimics what you do in a rugby game.  I've also found that doing my distance work on trails is much more effective than on roads.  

Finally, don't ignore your hamstrings.

Answer 5

You’re doing great, keep it up. I would add some speed work, ball skills and cone work as well.

With your 40 yard sprints, I would change it to a 60 yard sprint, breaking it up with arrange of different speeds every 20 yards keeping in mind you would need to do at least 1 at full speed.

Ball Skills; Running with the ball in hand, planting it and picking it up, kick on the run and catch, passing and catching, and whatever you can imagine.

Combine your 60 yard sprints with carrying the ball in hand. Change hand every 20 or 10 yards as well as running at different heights. (low and high) Combining with different speeds.

All of the above can be done in your cone work as well.

I wish you all the best and remember; Have fun.

Keep up the good work...

Answer 6

First of all good luck for the rugby season & training. Rugby is less stop start than American Football and you will not have the same time to rest (Being off the field when defending in Football for example) so depending on your position you will have to improve your endurance. I see you are quite explosive over short distances, so it will all depend on your skill set as to your position. I think playing running back you would be best suited to numbers 6,7 or 8. Basically a loose forward who does a lot of ball carrying behind the scrums and power runs. You should practice running with the ball in 1 hand so you can offload in the tackle a little easier and if wanting to play in the backline (You could make a good 12 also) then practice your punting, drop kicks, strategical place kicking, grubber kicking etc. Oh and go to the link provided and watch some of the games. You will like what you see and it will of confirmed your move to rugby.