What kind of exercises and drills should i do (for RUGBY) to get fit?

Question

What kind of exercises and drills should i do (for RUGBY) to get fit?

Answer 1

What Wayne said, but I would add some weight training as well.

Bench, Military Bench or shoulder press.

Leg curls and extentions.

Tricep pulls, Lat pulldowns.

Really work the back arms and legs.

more muscle = more padding when you get rocked.

Answer 2

yoga and 10 hours of sleep per day

Answer 3

Long distance running, mixed with  short distance sprints.

Answer 4

You have all sorts of stuff. Best will be to get advice from your team's medical specialist. Need to start slow if you're beginning and then go for the high performance stuff.

Answer 5

Rugby is 80 minutes long. Very little stoppage.  Constant keeping up to support your mates. Must be able to pull through the last 10 minutes.

A big part of rugby is conditioning. Without it, you may can make some good moves in the beggining, but the second half is where you must focus (either on comming from behind or keeping the lead).

I would suggest, running wise, distance. Similar to cross country runners. Run for 40 minutes a few times a week, 5 days a week will work fine.   Mix in some fast 3200s (2 miles) and sprints (100m, 200m).

Stretch a lot. Rugby will knock you everywhich way you know and a few ways you don't. Being flexible is a key factor in injury prevention. **Tip - When on the pitch, wear sweats when you arent playing, keep your self warm and loose.

Do some weight work. Strength is also important. You may have 8 strong forwards to help in rucks and mauls, but there will be times where it is you pushing against 3 or 4 and you must hold until support arrives. I would suggest core and leg exercises. Core strength (shoulders to waist) is beneficial in almost all sports. Leg strength will help you hold in rucks/mauls and to power through tackles (both defending and attacking). For legs, Squats/leg press and calf workouts are good to do. If you want to work arms, lat pulldowns and forarm curls.  Your arm muscles will develop naturally when you start passing a lot.

For specific drills... Agility ladders are great for foot work.

... Kicking to yourself on the run will do two things, force you to sprint to the ball, and help you control your kicks.

... On a 100m stretch (field, track). Lie down at the start facing the other way.  Have a friend toss the ball at a point on the field then say "GO". get up and sprint to the ball, pick it up using proper form (scooping, getting low) then sprint the rest for a try. You can also just throw the ball behind you then turn and run.  oorrr... just place the ball then run.

... Practice pressure kicking. Toss the ball, let it stop rolling, run to it, pick it up, take a couple steps back, punt it, chase it.

There are a bunch more out there, these are the ones I teach new players. Though, I use these for myself in the off season and they do work.  And of course, there are position specific drills. if you know your position, let us know and hopefully we have some tips!

Good luck! Rugby = life