Fitness Program 2012

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Fitness program prepared to Albany Creek U15s Players.SOURCE: Rocket Rugby: Supercharge your rugby fitness 4 Rugby.

Text of Fitness Program 2012


This programs has been prepared by Leonardo Mohamad, II Level ARU Rugby Coach.

Please note that the following information is not a specific training plan. Specific training plans need to be tailored and designed by qualified trainers. The following information is a condition guide based in the physical abilities required to play rugby


IntroductionWelcome to Albany Creek U15s, 2012 Season fitness program. I hope you find this training program very useful in assisting you in achieving your fitness levels to play rugby and fulfill your goals. Rugby is a total body activity that places great demands on speed, strength, power and agility and the style of rugby that we want to play this year require players to have good levels of all aspects of their fitness. To succeed you must work on being fast, agile, evasive and strongest as possible but also be able to contribute to the team during all game, fifty minutes of good rugby. If you fail to do so you would not be able to maintain your skills, abilities through the game, and it would affect your capability to perform as your best. Remember We will play as ONE team, Our style of game is simple, safe and enjoyable, involving everyone on the field, so everyones participation, effort and contribution is vital for our teams success. During the last three years I have been researching in what is the best fitness training program for our boys. As result of these researches, I have wrote some papers gave it to the players and follow their progress, I have also invited another coaches to be part of my trainings, and they have directed tests, session and fitness programs and the result has been very positive, satisfactory, and most importantly the boys have improved. In terms of fitness, there are different ways or methods to improve it, for example some coaches or trainers talk about specific positioning training and others about general training, and during the last two years I have been inclined to the last one. A method also used in training programs for young players at North Hemisphere. For example Ireland focus its attention in developing general motor fitness rather than specific positioning. So this year our program will be orientated to develop general motor fitness in young players rather than specific positioning, because the latter will improve as a direct result of improved motor fitness. I hope you enjoy this program and our season. Good Luck! Leonardo Mohamad U15s Albany Creek Coach

This programs has been prepared by Leonardo Mohamad, II Level ARU Rugby Coach.

Please note that the following information is not a specific training plan. Specific training plans need to be tailored and designed by qualified trainers. The following information is a condition guide based in the physical abilities required to play rugby.


What is fitness?Before examining the physical fitness requirements for playing Rugby it is important to clarify the meaning of physical fitness. Physical fitness is a relative term describing the level of development of one or more of the components of fitness. It varies from sport to sport. For example, being fit for Rugby implies that the components of strength, power and speed are well developed. In contrast being fit for a marathon requires a highly developed level of aerobic fitness. Cricket, soccer, swimming requires a different level of fitness. Physical fitness for the Rugby player should be viewed in terms of General, Special and Specific Fitness. General fitness refers to the development of the key physical components of: 1. Stamina or endurance 2. Strength 3. Speed 4. Suppleness (flexibility) 5. Skill (also termed 'motor fitness') Another important general fitness component that should be considered for rugby is optimal body weight and body fat. It is very important that you look after what you eat and drink. It is a strong evidence that a high number of teenagers in Australia are overweight. All Rugby players will require a good level of all fitness components. And it needs to be recognised that there are different fitness demands on the player depending on the position in which he plays. For example the specific position 'strength' required for a prop is different to the strength required by a scrum half. But the young player does not possess the physical maturity (bone, muscle, fuel stores) nor motor fitness base to benefit from specific fitness training. With a wide base of motor fitness and some general component development the young player will bring an impressive range of fitness abilities and skill to the senior ranks. In contrast, the adult player who has neglected the development of a wide base of motor fitness during his progress through the teenage years will firstly show promise but will over the long term be disadvantaged and he will lack the foundation necessary to perform subtle skills with precision, speed and power at top level competition. Motor fitness consists of four key elements namely, locomotion, balance, manipulation and awareness skills. A brief description of these elements follows: Locomotion consists of walking, jogging, cruising, sprinting, turning at pace, sidestepping, evading, running with a forward drive, moving sideways, backwards . the list goes on. Balance consists of static and dynamic balance. During static activities this means being able to maintain balance while in different stances, while being opposed by a partner or while changing direction at pace. This is best illustrated in the ability of our top international players to change direction with precision and at pace, a key quality that distinguishes top class players from average players.


Manipulation refers to the player's co-ordination skills. These include the cooperation of hand and foot movements at pace. These are best illustrated in the ability of a player to pick a ball while on the move and at the same time changing direction with precision and speed. Awareness refers to the player's ability to judge space and time and to put together the best possible choices to exploit these.


Programme Explained:This programme is designed to increase your aerobic capacity (endurance) and base strength while maintaining / developing speed and executing a rugby skill. The programme is designed for completion during the pre-season build up phase prior to the commencement of your rugby season.

Terms Explained:The following terms and keys are used in this and other programmes. You may wish to familiarise yourself with these terms before proceeding. Reps: Repetitions. The number of times you are to complete the described exercise within each set. Sets: Are made up of a number / group of repetitions. Intensity: How hard you are looking to push yourself during a certain exercise. Rest Between Sets: The amount of recovery time you are aiming to have between every group of exercises you complete. Rest Between Reps: The amount of recovery time you are aiming to have between each repetition. Only applicable to fitness / aerobic training.


STRETCH AWAY FROM INJURYWhy is it important to stretch? Stretching helps reduce injury on the field and in the gym, and aids in the recovery after activity. Sprinting, changing direction and passing at an angle requires rugby players to be supple. Stretching improves suppleness, helps muscle recovery after physical activity and can also help reduce injuries. Stretching should be part of your preparation before the training and game

A warm up should be performed prior to stretching, otherwise you can do more harm than good. Think about stretching a rubber-band that has been kept in an icebox. When it is stretched cold it is more likely to snap, but if it is warmed first it is more easily stretched and wontbreak. You should never stretch cold muscles!There are different methods of stretching. Dynamic stretching is always used before training or playing. Dynamic stretching uses movements through the full range of motion expected in the game. It may well include high stepping, or rapid jumping from a crouched position to prepare the muscles for explosive action. This type of stretching should be used after the slower more sustained active stretching in the warm-up that always includes game-type movements Stretching after training or a game helps remove some of the lactic acid in the muscles, and release some of the muscle and tendon tightness. The best type of stretches after training or after a game, or for rehabilitation following an injury, are static stretches. These are slow stretches held at maximum stretch for 2030 seconds. Static stretches can be active (muscle action is required to carry them out) or passive (there is no muscle activity involved). Active stretching is typically carried out solely by the player themselves, while passive stretching usually requires the player to be totally relaxed with someone else, such as a therapist, stretching limbs and muscles for the player. Both active and passive static stretching should be applied to warm muscles following training or playing. To improve flexibility the below exercises need to be performed at least twice a week for a significant improvement to occur. Calf stretch Hamstring stretch Quadriceps stretch Hips and quadriceps Groin stretch Gluteal stretch Back and gluteal stretch Middle back Upper back stretch Chest & shoulder Shoulder Triceps and shoulder

Adductor seated Sit upright on floor Soles of feet together & close to groin Maintain upright posture Push knees towards floor with elbows Hold for 30 seconds. Repeat 2 times.


Ankle Circles Sit, stand or lie Lift one foot up in the air Rotate foot