How to Condition Your Speed & Muscle For Increased Rugby Performance
Your physical fitness is your number one priority when you are a rugby player. You should therefore do everything possible to keep fit and enhance your game performance and safety or in other words avoid injury. In the game of rugby, speed & muscle are among the features you need most. There are many ways you can improve these features to be able to go for 80 minutes game without getting worn out.
You may want to try weight training or other exercises to build your strength putting your main focus on muscle building. The bigger your muscles are the more the strength you have and hence the better your performance will be.
Interval training where you train for as hard as you can for short periods of time then rest are recommended. Strengthen your specific muscle groups by assigning each day of training to a specific muscle. For instance, you can spend a Monday building your upper thigh which is a lower body muscle, on Tuesday work out glutes and calves. On Wednesday, you may purpose to work out your arms which belong to your upper body muscles. Develop a working training regime for muscle strength and speed for rugby success.
Speed is highly useful for loose forwards and backs but every player in any rugby position benefits from having great speed. Sprinting may help a player gain muscle memory over time and have great speed. For improved speed during a game of rugby, you can engage in running exercises. You can start with brisk walks, graduate to jogging and eventually run through your neighborhood or on a treadmill. This change of pace from slow to fast helps your body to adjust, warm up and be able to increase speed for your next game of rugby.
It is recommended that you start muscle building and speed training at least 5 months prior to a season of rugby. You can do this through weight training or diet / supplements and be ready to take on your opponents with confidence. You will feel physically superior to many players on the pitch but more importantly your performance will stand out. You can only play this sport when you are young and so use your time to be in the best physical shape possible and prolong your years of playing the game. Rugby is a contact sport and only a physically strong person with speed can maintain a long career and avoid injuries.
Every rugby position requires that you learn some core ball skills together with your teammates. Remember that there are other skills that you can enhance by yourself. You may use grid drills with others or be creative if you are on your own. You may also practice line out throws against a wall or kick up and under on your own and your efforts may seem silly but they will pay off.
Regardless of your position in the rugby field or your level of skill you need general fitness, ball skills, muscle strength and speed. The more you put into training and diet, the more you get out of the rugby game. It is advisable that when you are off season, start to make your body physically able to play future games.