Easy : Calf Correct Foot Position
Core stability allows you to push harder, make the hits, and move beyond the opposition
Core stability is the buzz word in rugby fitness. Why? Because the 'core' is the origin of movement and the foundation for safe and dynamic rugby.
READY-4-RUGBY.....
Index (Click on the subject)
The aims of stretching are to gently lengthen muscles before and after any form of exercise, and to improve tissue elasticity / flexibility. If done correctly, stretching will help prevent injuries and increase athletic performance.
Tips For Stretching
The following key points should be remembered whilst stretching:
Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists, bend the arm and roll your shoulders. This will allow the body's natural lubrication (synovial fluid) to protect the surface of your bones at these joints.
Always warm up the body prior to stretching, as this increases blood flow around the body, which in turn makes the muscles more supple.
After exercise, slowly bring your heart rate down before you begin stretching in order to avoid blood pooling within your muscles, which can lead to cramp and dizzy spells.
If you're wet and sweaty, take a bath or shower then stretch, as the hot water will help relax the muscles, and prevent you from catching a chill.
Never bounce whilst you stretch, unless you are doing specific stretches for certain sports, i.e. ballistic stretching for martial arts.
Hold the stretch until you feel the muscle loosen off, then repeat for a further 15 seconds.
Whilst stretching you should feel some slight discomfort, if you don't feel anything, then you may be doing the stretch incorrectly, or simply the muscle has eased off.
Stop immediately if you feel any severe pain.
Remember to breathe regularly and rhythmically, do not hold your breath.
If you have a bad memory, start with your legs, and work up the body, in order not to miss out any of the stretches
Modern rugby requires you to have speed, strength, agility, endurance, and power in order to excel. Few sports demand such diverse physical attributes
Core Stability...
Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor.
When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch.
Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.
Easy
Soleus
1. Stand with both feet flat on the floor, pointing forward, half a stride apart.
2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot
Core stability allows you to push harder, make the hits, and move beyond the opposition
Core stability is the buzz word in rugby fitness. Why? Because the 'core' is the origin of movement and the foundation for safe and dynamic rugby.
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Air Bike Crunches... |
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Mountain Climbers... |
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Double Crunch... |
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High Knee Drill... |
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Workout 2<<<UNDER CONSTRUCTION>>>>
...10 min body weight workout...
complete full body workout that takes just 10 minutes!
Do each exercise back to back with no rest. At the end of the circuit, rest for 30 seconds before repeating.
You can do up to 3 rounds in 10 minutes.
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Pushup with rotation... |
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Bodyweight Forward Lunge ... |
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