"More individuals are born than can possibly survive. The slightest advantage or better adaptation in one being over those with which it comes into competition, in however slight a degree, will turn the balance." Charles Darwin

1. Warm up - Dynamic Movement Drills

Work through this list of exercises and perform the movement over 22 metres where applicable or for 15 repetitions each leg, prior to performing the movements move around at a progressively quicker pace for 5 minutes.

1. High Knees
2. Heels to butt
3. Back Pedal
4. Basketball defensive slide, both directions
5. Lunge Walk
6. Russian Soldier walk
7. Power Skip
8. Hamstring Walk
9. Fast Feet with arm drive
10. A/B March
11. Standing Leg Swings
(a) forward and back
(b) side to side

2. Jump Training for wingers/fullback and lineout jumpers

The landing phase of each jump should be as brief as possible. Every jump should emphasise a vigorous thrusting up of the arms. Time will simply be wasted if your effort is not maximal. Rest between 1 and 2 minutes between sets and initially perform 1 set of 4 different exercises for 10 repetitions per set, a total of 40 contacts. Increase this by 10 contacts per week until you are at 100 contacts per workout, do not exceed 100 contacts per workout. You should do the jump workout twice per week after you have completed the dynamic warm up drills above and before any other training.

1. Vertical Jumps
2. One step forward and vertical jump
3. One step backward and vertical jump
4. One step sideways and vertical jump
5. Bench Blasts - one foot is on a workout bench and the other is on the floor, push off high into the air and alternate foot position on landing.
6. Iso Squat Jump - hold a static quarter squat position for 10 seconds and then vertical jump from that position
7. Forward and back jumps over a line progressing to a low box
8. Side to side jumps over a line progressing to a small box
9. Tuck Jumps - bring knees to chest not chest to knees
10. Explosion Jumps onto a box
11. Repeat jumps over hurdles or onto boxes or a combination
12. Lateral Jumps over hurdles or onto boxes or a combination
13. Pattern hops or jumps (5 dot drill)
14. Repeat standing long jumps for distance or speed
15. Standing Triple Jumps

3. Strength Training

The CARE Program (Core Abdominal Rehab Exercises)
As everyone connected to sport realizes the first function of the strength and conditioning coach is to minimize the risk of injury. From this principle evolved the CARE program. As in any contact/collision sport there is an inherent risk in participation Injuries to all-major joints are possible. Some of the mechanics of the injury make them impossible to prevent, but with adherence to an overall-conditioning program they may be minimized.

CARE Program Example
1-3 sets x 15 reps or for time.
4 way neck/Rotary Neck
Rotator cuff - external and internal - multi position
Rhomboid shrugs for scapular retraction
Grip exercises
Kneeling Swiss ball balance.
Seated Pelvic movements on Swiss ball
Transverse abdominis - Bracing with Medicine ball
Balance Board Push-ups
Balance Board single leg balance
Balance Board squat
Nautilus Nip & Back
Multi directional Lungev Split Squat feet on foam noodles
Wood Choppers
Reverse Hypers

The FAST Program (Functional Athletic Strength Training)
Variety is the key in the FAST program, variation in exercises, load, sets, reps are all essential for long term progress. Anyone can increase their strength, when they are just starting out its easy, the longer a person has been training the rate of progress slows to be increasing at a decreasing rate.

FAST Program Example

As for sets and repetitions the tables below give you the weekly variations, for someone who has only just started training use Table 2 and do only categories 2 - 5 and do 2 exercises for each category. If you have over 2 years of regular training use the entire list of exercises and you can commence on table 2 or spend a few weeks on Table 2 before commencing Table 1

Table 1: Maximal Strength

Table 2: Hypertrophy/Assistance

4. Metabolic Training (MT)

MT1 3 x 30 minutes run per week. Walk briskly for 5 minutes before and after you run. Keep your heart rate between 160 and 180 beats per minute. Aim to cover between 4 and 7 kilometres in this time. Out and back runs are good, where you run out on a course for 15 minutes and then turn and head back to the starting point. During the run, after the first few weeks, add 20 by 5 - 30 seconds bursts of speed. These runs are great on golf courses, forest trails, beaches if possible.

MT2 Golf Course Fartlek Run. After a general warm up you run the golf course ensuring the following speeds, jog the par 5's, ¾ quarter pace the par 4's and sprint the par 3's. Walk from the green to the next tee as the recovery.

MT3 Rugby Suicides. Starting on a try line sprint to the 22 metre line and jog back to try line immediately turn and sprint to half way line turn and jog back to try line, immediately turn and sprint to far 22 metre line turn and jog back t try line, immediately turn and sprint to far trey line turn around and jog back to try line. This is one repetition. Perform 6 - 8 repetitions with a 1:0.5 work:recovery system.

MT4 Coathangers. Start at the junction of the half way line and the sideline, sprint around goal post then sprint the length on the field around the other goal post and return to the starting position. This is one repetition. Perform 6 - 8 repetitions with a 1:0.5 work:recovery system.

MT5 Repetition Sprints. Sprint 5 x 22 metres as fast as possible with a walk back recovery between repetitions and then rest actively for 3 - 5 minutes before next set. Sprint 5 x 50 metres as fast as possible with a walk back recovery between repetitions and then rest actively for 3 - 5 minutes before next set. Sprint 5 x 78 metres as fast as possible with a walk back recovery between repetitions and then rest actively for 3 - 5 minutes before next set. Sprint 5 x 100 metres as fast as possible with a walk back recovery between repetitions and then rest actively for 3 - 5 minutes before next set.

Metabolic Training Schedule

4. In Season Speed/Power/Conditioning Work out

Dynamic warm up
As per #1 - 10 minutes

Lower Body Power
Leg Drive Drill against fence 3 x 10 each leg or for 10 seconds
Horse Driving Drill in partners 5 repetitions each
Pull for 20 metres then release for 20 metres (alternate)
Pushing Contest in partners 5 repetitions each
Push for 20 metres then release for 20 metres (alternate)
Crossover Side Lunges - standing in balanced athletic position (on balls of feet knees slightly bent with hands up in front of body) pivot on left foot and crossover lunge with right leg and then repat in other direction for 3 sets of 10 repetitions each side
Double Leg Hurdle jumps or long jumps 3 x 10 repetitions or select 4 exercises from Jump Training and do 40 - 60 contacts per work out

Agility
Back Pedal and Turn 10 metres and then 10 metres repeat x 6
Slide L/R and then sprint forward 5 metre left slide then 5 metres right then sprint forwards for 10 metres
Pro Agility man on man - facing each other 1 metre apart, 1 player tuns and sprints to a cone 5 metre away then to a cone 10 metre and then back to start, other player has to react to partner and race him to the finish.

Speed
Walk into sprint 3 - 5 repetitions of each of the following distance with a walk back recovery in between and 5 minutes active rest between sets.

Goal line to 22 metres (22m), goal line to half way line (50m), goal line to far 22 metres (78m).

Tempo/Conditioning
10 x 100 metres @ 80% of maximum with an exercise performed upon completion of each run for set time and a passive rest for a set time eg. 100m in 20 seconds then 20 seconds push ups then 20 seconds rest.

Warm Down Stretching for 10 minutes all major muscle groups particularly glutes, hamstrings, quadriceps, calves, groins and hip flexors.

5. Flexibility

A total body flexibility program is essential to ensure that the muscles are at optimal length to produce force and also so that body parts are free to move through a complete range. This alone will improve your speed of movement. Before you train do the active drills to get your body moving and when you finish a session speand 10 minutes stretching the major muscles particularly the glutes, quadriceps/hip flexors, hamstrings and lower back. This is as important as a set of any strength exercise or a sprint session, don't skip it.

 

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