Rugby

Rugby is a very demanding sport, and places muscular exertions upon the complete body, plyometrics can be used to improve explosive leg speed - blocking and tackling - jumping and passing.

Your chosen playing position will determine the extent of your drills. Look at doing at least two upper body plyometric sessions during a 10 day period, having at least 3 days rest between sessions - the below exercises are suitable, or even use the Plyometric Press Up Session.

Look upon your playing position, if you need speed, then aim to spend at least 2 sessions every 10 days working at improving your leg speed and lateral movement.

Suitable Exercise's Upper Body

1 Foot Pass	1 Step Pass	Drop Pass	Punch Bag
Start Throw	Force Backs	Pass - Sprint	Jump - Pass

Lower Body Exercise's

Throw + Catch	Arms Locked	Depth Jump	Side Sprint
3 - 5 Point Jump	Forward Box	Lateral Skating	Side Jumps

Abdominal Exercise's

Plyo Abs	Swiss Ball	Push Away	MB Throw

 

Strength Passing Exercise's

Lunge Pass	Lateral Pass	MB Wall	MB Turns