How can i get fit for rugby?

Question

How can i get fit for rugby?

Answer 1

cross training

run

weights

yoga

tennis

pilates

Answer 2

It depends on how you want to get fit, ie what position(s) you want to play.

If you want to be a back, you need to be able to run around the paddock a lot.  Chasing the ball, running with ball, etc are activities of backs.

If you want to be a forward, then you need a different set of skills.  You need to be able to move people in rucks, mauls, etc and will need more muscle bulk.

To get some fitness for your legs, for sprinting, and full body exercise when running, it would be worthwhile to:

1) Run up and down stairs,

2) Run up and down sand dunes,

3) Run along the waters egde of a beach in the wet sand where you have some resistance from the waves/water,

4) Piggy back a friend through some shallow water like a babies pool,

5) Do some sprints, having length of 20, 30, 40, 50, 60, 70, 80, 90, and 100 metres.  Not all at the same time, but split up over different sessions.  For instance, in one session you could do 3 - 5 20 metre sprints, sprint up, walk/jog back.  Then 3 - 5 50 metre sprints, then 3 - 5 90 or 100 metre sprints.  The next session 30, 40 and 70 metre sprints, trying to change the sprints between sessions.  Another example session could be 20, 40, 60. 40 metres used to be the distance used to measure sprint times for players in Rugby Union or League,

To get some endurance for your legs:

11) Run around the oval 4 - 6 times.

12) Run 100 metres and jog back, around 4 - 8 times.

If you would like to be able to 'turn on the gas' when you are running with the ball, you could take a football to the local park and whilst you are running with the ball, do some kicks ahead, and try to regather.  You may:

21) Need to change the speed you are running after you kick, hence the 'turning on the gas',

22) Need to kick the ball higher to give you more time to get under it,

23) Also want to kick it longer down the field and chase the ball as fast as you can.

If you want to get some muscle, then I would suggest you go to a gym or weights room.  You are best of doing exercises for your:

31) Shoulders,

32) Back.

33) Chest,

34) Arms,

35) Legs,

Also do some squats, as they are full body exercises.  You are best of using full body exercises as you will be using your full body in the game, and not just isolating one muscle (group).

Swimming also helps, as it is a full body exercise and will gain you fitness as you have resistance in the water.

Answer 3

run run run... it helps a lot

Answer 4

go to gym work your thighs and your stomach. then you must also run alot to don't get tired during a match and learn how to tacle! i don't know if it's the perfect solution.

Answer 5

To get fit for rugby, I myself get fit by running the laps around the field at my school. I play rugby for my school's third team and it is hard in training. We run laps when we drop the ball once and we run to the post and back when we talk while our coaches are speaking. We get very napkid every time when we finish our training. Sometimes I hate the sport rugby. It is very hard to keep fit as well because it is very to get injured in rugby. You have to be very tough and don't be a complete wuss. On a rugby pitch, never let the opponent feel that you are soft. At my school, we always have inter-house running competitions and this defintely has improved our fitness. We race each other at one mile relay and we race each other at cross country running.

It is truly is hard work to keep fit. First you have to stay healthy and eat not to much all else you will become a fatty bum bum. Take care of yourself and avoid anything dangerous and don't risk anything. You can injure yourself badly. Even a criple for ever

To get some fitness for your legs, for sprinting, and full body exercise when running, it would be worthwhile to:

1) Run up and down stairs,

2) Run up and down sand dunes,

3) Run along the waters egde of a beach in the wet sand where you have some resistance from the waves/water,

4) Piggy back a friend through some shallow water like a babies pool,

5) Do some sprints, having length of 20, 30, 40, 50, 60, 70, 80, 90, and 100 metres. Not all at the same time, but split up over different sessions. For instance, in one session you could do 3 - 5 20 metre sprints, sprint up, walk/jog back. Then 3 - 5 50 metre sprints, then 3 - 5 90 or 100 metre sprints. The next session 30, 40 and 70 metre sprints, trying to change the sprints between sessions. Another example session could be 20, 40, 60. 40 metres used to be the distance used to measure sprint times for players in Rugby Union or League,

To get some endurance for your legs:

11) Run around the oval 4 - 6 times.

12) Run 100 metres and jog back, around 4 - 8 times.

If you would like to be able to 'turn on the gas' when you are running with the ball, you could take a football to the local park and whilst you are running with the ball, do some kicks ahead, and try to regather. You may:

21) Need to change the speed you are running after you kick, hence the 'turning on the gas',

22) Need to kick the ball higher to give you more time to get under it,

23) Also want to kick it longer down the field and chase the ball as fast as you can.

If you want to get some muscle, then I would suggest you go to a gym or weights room. You are best of doing exercises for your:

31) Shoulders,

32) Back.

33) Chest,

34) Arms,

35) Legs,

Also do some squats, as they are full body exercises. You are best of using full body exercises as you will be using your full body in the game, and not just isolating one muscle (group).

Swimming also helps, as it is a full body exercise and will gain you fitness as you have resistance in the water.

.

Answer 6

like the other guys said, run, it will help you the best because no matter what position you play, you will be running and you could be on the field for atleast 10 minutes or more.

also, weight training, yoga for flexibility, and work on your cardio/stamina and fun stuff like that

Answer 7

run run run youre little freaking heart out

you need to do a LOT of endurance and becuase i play rugby i kow this first hand, you need alot of strength in your legs because thats were you life most and that whats youre running on during the match, there arent substitutions unless theres an injury and in that case that person is off the field for the match so youre running fast and hard for about 35 mins because there are NO SUBS

you need to gain muscle and weight red meat, eggs, bread, pasta, rice its all really helpful and practicing on your own doing # exercises during the day but the biggest thing is endurance its REALLY helpful when you need to run long distances try laps around the track alternating running and jogging, get with some friends that are also playing rugby and just go running and pass the ball as you run to work on ball handling skills

its really helpful the more you can get prepared offseason rather than wasting your time during the season practices is much more helpful cuz you can work on what the teams doing at practice with them rather than running by yourself because you need the endurance :]

have fun

Answer 8

Certain positions require different training techniques.  However, an excellent fitness level for both cardio and strength is extremely important.  

Cardio training is very particular for some people.  Do something you'll stick with and enjoy!  Theres no sense in running 5miles if you dont like it........rollerblade, bike, swim....whatever turns your crank.  Interval training is the best though because you'll train your body to react to those situations in Rugby.  Ex.  If you run at a track sprint 100m and jog 100m.  You can do the same with biking etc.

Strength training is great.  Not only will you be a stronger Rugby player, you'll look super lean too!  Begin with a manageable weight for each exercise. Increase your weight load every two weeks 5-15lbs depending on the exercise. Do 3-4 sets of 12-15 reps for each exercise. MOST  IMPORTANT....ALWAYS LET YOUR MUSCLES REST BETWEEN WORKOUTS.  Dont train legs (etc) two days in a row,  your muscle fibres need to regenerate.  

EAT RIGHT!!! Lean meats, complex carbohydrates, a diet low in saturated fats and lots of water.  If your serious about excelling in Rugby you need to make sure your body is at its optimum.  Good luck!!!