Rugby Union S&C Plans

Are you a Rugby player looking for Rugby Union S&C plans? This article looks at the sporting needs analysis of Rugby Union S&C plans for the position of a prop forward.

Biomechanics Analysis:

This section looks at the biomechanical analysis for Rugby Union (Prop). This allows the strength and conditioning coach to replicate the forces (kinetics) and movements (kinematics) allowing for optimal
transfer of training effects.

  • Acceleration – Rugby forwards develop maximum running speeds over short sprint distance (30-40m) during a game, overcoming inertia and horizontal propulsion.
  • Deceleration – Rugby athletes are required to rapidly brake after each acceleration phase. This requires eccentric hamstring strength qualities (Bramley, 2006).
  • Change of Direction – Rugby forward athletes have to be able to generate lateral ground reaction forces when performing lateral cuts (McClymont, 2005).
  • Maximum Speed – Rugby forwards very rarely express maximal speed mechanics within competition. However, this can occur occasionally.
  • Vertical Jumps – Occasionally a rugby forward will be required to perform a vertical maximum jump. This requires good vertical ground reaction force production for maximal height.
  • Tackling / Scrumming – During rucking, mauling, and tackling activity, muscular forces must be produced to overcome or resist large inertial forces.

Energy System Analysis

The energy system analysis below details the dominant energy system used within the sport of Rugby Union (Prop). Note that it may be the case that certain energy systems will be dominant at separate specific times during active competition, therefore the different aspects have been analysed individually.

  • ATP-PC – Rugby forward athletes are required to push in scrums, lift in lineouts, wrestle and gripping, and perform short sprints.
  • Glycolytic / Lactate System – Rugby forward athletes are required to demonstrate efficient metabolic conditioning qualities to reach competitive breakdowns during the game.
  • Aerobic System – Rugby forward athletes require efficient aerobic system performance to allow for optimal recovery between ATP-CP and glycolytic / lactate system.

Performance Benchmarks

  • 1RM Squat – 1.8 x BW – Rugby forwards are required to generate large ground reaction forces to overcome inertial forces.
  • 10m Sprint – Av. 2.10 – 2.25 Sec – Rugby forward athletes are required to complete 10-30m sprints throughout a game, suggesting acceleration qualities are key.
  • CMV Jump – Good: 35-45cm – The vertical jump is biomechanically similar to various acceleration and game related movements.

How can Ox Strong Health help you?

After an initial consultation, a personalised and structured programme which is specific to your sporting needs is produced which will enhance your land training work as an athlete. Support and regular consultations support continued progress and to set new goals.

There are a number of training plans that we offer, for free, within our online shop.

Interested in how we can support you with your Rugby Union S&C Plans? Contact us to start your free consultation.

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