Core strength for rugby players
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- เผยแพร่เมื่อ 9 ก.พ. 2025
- How do you develop functional core strength for rugby players? Follow this super-simple 9 min core workout designed to help rugby players develop the core strength they need for playing rugby at both amateur and professional levels.
The key to core strength is time under tension. Its not necessarily any good to you to do 1000s of crunches. A better use of your time is to hold strong body positions that you'll need to replicate in a game of rugby.
Our three key movements are:
The Plank
A simple body hold on toes and elbows. Used very commonly in strength training. The Plank is great because it lets you tense your entire body or different section of it in turn.
The Hollow Hold
Generally used in Gymnastics and Diving, the hollow hold is a perfect position for lineout jumpers who want to maintain strength in the air. It's also a key part of our strength and speed program for lineout jumpers who also lift. You can find that full program here: ruckscience.co... or the video demonstration here: • Lineout lifting streng...
Knee To Chest
A movement borrowed from the programs of Marco Martinez @ Bodyz by Design. This movement is critical for sprinters who want the power in their core to drive their knee up as they run. DO LOTS OF THESE, they're good for you!
More rugby training and highlight videos
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I like the knee tap exercise
Excellent advice well presented. Thanks
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All these exercises are very static. Rugby is a VERY dynamic disciple. Rules of one world don't apply to another.
Mhatsiey Shoeltz I don't know whether you have seen a rugby game but in rucks, scrums and line outs (especially the jumper) it is all about maintaining a strong body position
True for many static exercises, bicep curls for example, totally useless for game situation training. However when it comes to the core specifically, static strength contributes to dynamic stability.
@@johannes7121 I’m a jumper and I’ve noticed my core isn’t very strong, any suggestions!