How to improve Stamina for rugby union ?

Question

I'm a centre so i need to do a lot of running I'm 14 years old I'm a fast sprinter but i have bad stamina its only got bad in the last year

Answer 1

ok the problem with sprinters is that we tend to hold our breath whenever we run over a short distance.Holding your breath restricts oxygen getting through your blood and thus the build up of lactic acid in your muscles.

You will need to do at least 10 - 15km distance running through the week and short sharp sprints over a short distance probably in a park.Keep your heart rate up when you doing your exercises.That way it will make it easier for you to recover during the game

good luck!!!

Answer 2

If you want to get your stamina up, try running for 40 minutes every day, with 30 second sprints every 2 minutes.

Answer 3

eat lots of taro,

Answer 4

Explosive speed over 20 metres is more important... especially for backs. Getting over the advantage line is the most important priority. One excellent way is to do the beep test training. Pre game diet the night before is probably the most important, plus being hydrated. Drinking some water 10 minutes before the game won't help. Complex carbohydrates the night before and water is probably the best. I would look up specific rugby training schemes on the web and diet schedules for rugby players.  

Answer 5

youve got to be able to run for 80 minutes

you need to jog for at least 40 minutes 2 or 3 times a week.

but more importantly, you need to be able to sprint and recover and sprint and recover. so you need to do intervals.

try this.

jog once a week, just jogging. 40 minutes minimum.

twice a week, do interval training.

sprint X distance, jog X distance, sprint Y distance, jog Y distance etc.

this should increase your endurance.  

Answer 6

If you do heaps of long distance running or jogging you will lose your pace, you don't want for run for more than 2k but try and do that 2k as quick as possible, time yourself each time

Also punching bag, skipping, medicine ball work all very good for stamina and yes diet is very important

You will find sprint training mauels on the net

Try this site, I'm sure there are others

http://www.oztrack.com/devsp.html

Answer 7

Yes these previous answers are correct.  You definitely need to build an aerobic base by running.  You need to also consider the heavy resistance demands on the body throughout a game of rugby.  In the contact zone you are tackled, cleared out, counter rucked and bridge when the occasion is required.  All of these aspects of the game affect your stamina and guess what?  Running won't help build up this muscular endurance.

You need to simulate these resistance situations usually by means of resistance exercises like press ups, burpees, squat jumps or jumping lunges throughout the course of your conditioning sessions (I've chosen body weight exercises as you're only a young buck).  If you are training with a partner then 30 seconds to a minute of wrestling throughout the course of your conditioning session could be done to emulate a game situation.

An example (in season) session would be:

1)  Warm up

2)  10 x 100m sprints with 3 press ups and 3 burpees at the end of each repeat.  Repeats should leave every 1 minute, so you have one minute to run your 100m, do your resistance exercises and recover for 20-30 seconds.

3)  10 x 50m sprints with 6 squats and 6 jumping lunges.  Repeats should leave every 40 seconds.

4)  Cool down and static stretch.

Recovery is really important.  Sleep well (at least 8 hours a night) and give yourself time to recover before your next session.  Listen to your body.  

All you gotta do is train hard, eat well, recover fully and persevere.  You'll get there in the end mate.