Im going to join my rugby high school team next year what should i do for the summer to get ready?

Question

this will be my first time playing rugby the team needs more people

Answer 1

Depends where you want to play, speed work if your in the backs with soem focus on the high ball retrieval, and if you want to go into the forwards a lot of physical strength mainly in the legs and definitaley a major focus on tackling around the ankles and getting up and retrieving ball from opposition(this is what great flankers are chosen by tackling and quickly to there feet) the last bit regarding tackling can win you the ball so easily.

Answer 2

you need to be able to run for 80 minutes (which means endurance training) and also sprint (interval training.)

start by getting baselines. how long does it take you to run 5 miles? 40 yards. 60 yards. 80 yards. what can you squat. how many times. whats your vertical. how many situps can you do. pushups. etc.

that is if you want to document your progress.

or you could run on a treadmill twice a week. at least 20 minutes each time. i do it at the gym and aim for constant improvement. at the beginning of my training i can do 2 miles in about 20 minutes. during the season i can do 3 miles (50% more) in less than 25 minutes (25% more time) i do that as a warm up to actually working out. leg presses, lat pulldowns, squats, some bench press, some curls and triceps work. you need stronger back and shoulder muscles in rugby than chest and arms. i do the gym work twice a week.

at a track, you do some sprint work.  focus on bursting and exploding from a standstill.

10 thirty meter sprints walk back, give yourself a minute.

10 fifty meter sprints.

10 seventy meter sprints.

when youre walking back, focus on deep breaths, you want to recover as soon as possible. as you get fitter, do a set of  pushups/ situps/ crunches/ star jumps/ burpees during your rest time.

do some plyometrics.

mark out a 20-30 meter section.

same as above but changing it up each time.

sprint that marked out distance, jog back,

immediately, sprint backwards, jog back

immediately, sprint with high knees, jog back

immediately, sprint kicking your butt, jog back

immediately, sprint, sideways, jog back,

immediately, sprint, sideways, other way, jog back,

immediately, sprint sideways, alternating, jog back

immediately, hop on one leg, jog back

immediately, hop on the other leg, jog back

immediately, do lunges, following proper form, jog back

immediately, do bunny hops (crouch and hop in that position) jog back

immediately, frog walk (on all fours), jog back

immediately, sprint, jog back,

immediately, jog, jog back.

i call that one cycle. i try to only do 6 of those as one "cycle" so i can add more variety for the second "cycle." i try to do three cycles of increasing distance.

find a high stair/ step/ sturdy box

practise hopping onto that stair with both legs.

practise hopping on and springing right off, as though the step is burning. helps with quick feet.

practise hopping on a regular step with one leg.

obviously you want to do the other leg too, same repetitions.

stepping (get both feet on the step then step back down) alternating which foot starts. you want to practise  quick feet with this.

practise running up stairs at your football stadium.

some interval work, that means around a track, sprint a certain distance, then jog for that same distance, then sprint and jog and spring and jog. distance doesn't have to be the same every time, but you jog the distance you sprint.

i try to do the hardest things when i'm tired. and try to focus on proper form than still hitting the same time.

so if i went to the local college

id start by jogging around the track a few times for a warm up.

then the sprint work.

then the cycles.

then the stairs last.

if i went to the gym,

treadmill 20-30 minutes, workout after. either a 10 second rest between sets or no rest. i don't try to lift very heavy weights, more like light weights with proper form and discipline. i try to hit each muscle group with three different exercises, 3 sets of each exercise,  i'm usually at the gym for 2 hours, because i only go there twice a week. so its hard to hit every muscle group in two workouts and in a short time.

but if im just at the track its one hour.

i do also try to either swim, mountain climb or bike once a week for cross training. basketball is too hard on my ancient overburdened knees.

Answer 3

build up your speed and muscle, buy a rugby ball and get your passing down now.  If there is a TOSH facility near, sign up for a six week training program.  buy either muscle milk or creatine and hit the gym

Answer 4

Eat heaps of food and do no excercise! LOL!

Answer 5

run like a constipated weiner dog.

Answer 6

work on your indurance,5km run twice a week and do shuttles in between,work on your tackling technique on a bag or a mate.

Anyone can score a try but not everyone is a good defender.I say work on your defense and stamina cause attack will come naturally

Answer 7

you should train really hard to improve on strength, speed and endurance. rugby is an 80 minute game, not 70mins then 10 mins of cruising along. oh yeah, watch tapes on old games and try to study the things you should do 4 the position you are wanting to play @.