3 combination exercises all rugby athletes should have in their program to help build a solid performance:
In sports requiring explosive movements such as sprinting, change of direction, jumping, throwing, etc, it is essential for an athlete to be capable of generating a large amount of force in a very short period of time.
As such, specific and targeted training to improve muscle fiber recruitment and rate coding is likely necessary and may dramatically improve athletic performance.
Interestingly, not only has explosive power based training been shown to improve athletic performance on sports requiring a high power output. It has also improved physical performance in endurance athletes such as cross country skiers and distance runners.
RFE split squat: Purpose – balance strength so you sprint and change direction and produce equally on both side of the body. Promote great muscle growth and great muscle strength. You engage three more muscles In a Single leg squat than you do in a traditional back squat. If you train one leg at a time then try traditional squat, deadlift or clean/snatch, you more likely hit a new personal best.
Cleans/hang clean: purpose – improve full body power.
Broad to bound to sprint: Improve top end speed, balance and ground force reaction
Give these drills ago and let me know how you go with them. 👊🏽 #trainthewayyouplay