Do you want to be strong, powerful, flexible and hardy on the field? England players Mike Brown and Chris Robshaw have revealed the secrets of getting ready in the gym.

Rule number 1. Old exercises, new tricks

Do classic basic exercises, but dilute them with new ones. Rugby players conduct traditional strength training, always paying attention to the main exercises: squats, deadlifts, bench press and other elements borrowed from weightlifting. Training should be diluted with work with a medicine ball (medicine ball), conduct plyometric exercises (a method of training the body that develops explosive strength), such as jumping squats and push-ups with hand clap.

Rule number 2. Leave the biceps to the footballers

To develop arm muscles, you should not perform a thousand repetitions for biceps. Pull-ups and the “army” bench press while standing or sitting are much more effective in developing the power and strength of the arms than isolated work on relief.

Rule number 3. Less crunches, more planks

It is necessary to work not only on the press, but also on all the muscles of the core (muscles responsible for stabilizing the pelvis, hips and spine). Of course, you need to perform standard twisting exercises, but it is more effective to stand in the bar for 30 seconds or more. This is great for developing isometric strength, as it strengthens the tendons, which can withstand a greater load than the muscles.

Rule number 4. Real men do yoga

Yoga exercises expand the rugby player's range of motion and increase flexibility.

Rule number 5. 4 seconds for big muscles

To grow muscle mass, it is necessary to cause damage to the muscles at the micro level. The most effective way to do this is to increase the amount of time the muscles are under tension. Change the pace of work. When doing the bench press, hold the bar with your arms raised for not one second, but four. Muscles will be under load longer, which will increase muscle growth and mass.

Contrary to popular belief, this is not cruel at all, but an explosive, cheerful, noble and spectacular sport that is perfect for purposeful and courageous girls. Rugby teaches teamwork, develops the ability for mutual respect between athletes, understanding and cooperation, without which it is impossible to achieve collective success. “Features of rugby are the ability to make quick decisions, initiative, interaction with people during matches and after,” says Baizat Khamidova, a professional player of the Krasny Yar team.

The bottom line is that the players of one team, passing the oval ball with their hands and feet, bring it into the opponent's in-goal. Fights, grabs and blocks that interfere with their goal and are present in abundance contribute to a powerful adrenaline rush. “This is a universal sport in which you need to be able to grab like in wrestling, handle the ball and hands like in basketball, kick like in football, and run like a good athlete. The most important thing is that a person learns to work in a team, the ability to stand through pain to the end and strive for victory, ”explains Masha Shishkina, master of sports in rugby, coach of the Nord amateur team and the only active female referee in Russia.

Everyone can start playing rugby, there are no restrictions on gender or age, and the level of physical fitness does not play a role in the first stages. “Anyone can find a suitable position on the field, based on their abilities,” says Ekaterina Barabash, a professional player at Khimki rugby club. By the way, there are both purely female and mixed teams.

Class at the discretion of the coach lasts from an hour to two and begins with a warm-up (how, did you forget about the need for it?). The first training sessions are introductory in nature and include practicing the most important techniques, such as “passing” the sword. “For a beginner, the main thing is to master the technique: passing, catching, grabbing, feint, kicking the ball, as well as developing your physical data,” says Ekaterina. Inexperienced players, based on their capabilities and the task of the coach, participate to the maximum in the activities of the main group. This allows you to learn from a good example and not lose interest, standing aside. The training also includes track and field exercises or exercises on simulators, learning and consolidating tactical schemes. “Beginner's training includes a lot of ball games - the main techniques are learned during them,” Masha comments.

“Get ready for the fact that not everything will turn out right away. Do not be upset, further training and advice from more experienced guys from the team will help you improve with each lesson. The main thing is to take the first step and come to the training, ”Ekaterina gives parting words.

Rugby strengthens the circulatory system, increases endurance, develops agility and muscles of the whole body. “Speed ​​skills are improved by high dynamics; technical elements have a positive effect on coordination; strength skills are also developing,” says Ekaterina Barabash. Negotiated workouts - a mixture of strength training and aerobic exercise; they contribute to a decrease in body weight, a set of muscles, the appearance of a relief. “The upper shoulder girdle is noticeably developing, the body is tightening and becoming athletic,” says Masha. During the session, it is important to be focused - most injuries happen from inattention. During training, not only the body works, but also the head, because the tactical component is also important.

In addition to developing physical and strategic skills, rugby also makes demands on the moral qualities of the participants: their behavior on the field must be ethical, and the game must be fair. It is necessary to show respect not only to the members of your own team, but equally to the opposing team. “The main qualities of a real athlete are honesty and nobility,” confirms Masha.

You can play rugby in regular shorts and a T-shirt. The only necessary component of equipment for a beginner or an amateur are boots with plastic spikes. “For an amateur, they will be enough, but in the match you need to use additional accessories: a mouthguard, a soft helmet and soft pads on the chest and shoulders that can protect against injuries,” Ekaterina recommends.

As with any sport, an athlete's diet affects his performance. “A rugby player's diet is high in complex carbohydrates and proteins, omega-3, -6 and -9 fats. Professionals, in addition to this, should consume a number of vitamins and amino acids, ”advises Masha. Ekaterina adds: “It is worth sticking to a healthy diet, avoiding excessively fatty foods, such as fast food, and not overindulging in sweets. These simple rules will help you stay in good physical shape.”

WHERE TO WORKOUT:
Olympic Reserve Sports School No. 111, Slava Rugby Club, MEPhI Rugby Club, MGOU Rugby Club, Rugby Club

Trainer's Journal. Rugby Academy (c).

Techniques for a beginner amateur team

The technique is divided into 2 conditional stages "first month" and "second month".

At the end of the first month, athletes can participate in friendly matches in rugby-7s and rugby-15s.

After the second month, the team shows an organized rugby game and can play in competitions.

Coach and team goals for the first month

The main provisions of the "first month"

Note. These are goals for a team that is just getting started.

From the account of 5-10 people in training. From 16 to 60 years… Amateurs.

More than once a week we won't be able to meet.

70% of the time - indirect approach. Various games.

30% of the time - direct approach. Start building a normal team.

The workout is divided into 3 parts:

Warm-up - warm-up games, relay races for basic skills, etc.

Technical part - targeted skill development

Game part - games closest to rugby

Summary of the first month:

Players intuitively understand rugby formation (through correct plays)

Know and perform basic skills (due to the technical part)

Enjoy playing rugby

In reality, the completion of the first month may be later than in 4 weeks. It all depends on the team and the results. Usually, after the first or second real game of rugby (rather than training toys), players become ready for the fact that they need to train according to the next program. The number of people in training is also important.

Goals of the coach and the team for the "second month"

The main provisions of the "second month"

Note. These are goals for a team that already knows what rugby is and is ready to train regularly, 1-2 times a week, to play.

From the account of 10-20 people in training. From 16 to 60 years… Amateurs.

1-2 times a week + 1 time - on your own

70% of the time - direct approach. Building a normal team.

30% of the time - indirect approach. Toys. To rest and for the newcomers coming at this stage

The workout is also divided into 3 parts:

Warm-up - exercises and competitions for basic skills

Technical part -

• Individual Skills

  Mini-Group Skills (3v2, ruck, maul, etc.)

  Skills by groups (fight and fan - separately)

Game part - game situations or rugby according to simplified rules

Summary of the second month:

Players understand the formation

Know and perform skills

Can play more or less organized game

Enjoy preparing for rugby matches

The emphasis of the "second month" is shifting. Now the players are getting ready for the games. For them, they go to training. The transition to this should be smooth, it takes some time.

The result is a team that can play rugby and “in class” beat players who train at the level of the first month.

For reference. The first month at Granite lasted from September to March.

The second month started in May. It began to be carried out effectively only in October.

The reasons are fluctuations in the composition and competition.

What the team that is being built in the 2nd month should be able to do. (I write the most primitive, minimum)

Be able to attack from set pieces.

• From the fight

  • third line lift

    run to 12, 13 or the edge of the fan (they stupidly make contact or feint)

From the corridor

• Put a pier

  In the fan - the same

Know how to play crabs in the game

Know how to attack from crayfish

• Skirmish - pick & go

  Fan - the same

Penalty - to hit in touch or on goal (do not play). To the extreme - choose a fight

In defense - the basics

• The technique of lateral grip in the legs is set for everyone

  The fight is able to cover the "first channel"

  The fan is built in a line and plays "squeeze"

Aspects of the game of the back line (11, 14, 15) - additionally, as far as possible. Not very important at first.

How to quickly bring the team to this level is a very great art. The coach must be good. Unfortunately, it takes a long time to write all the moments. The team, captain and management must work together.

Game options.

Touch rugby.

No contact. On touch, you need to stop and put the ball at your feet, depicting cancer.

The protection should move 2 meters away (as if it were cancer). After 6-10 (optional) touches, the ball passes.

Kicking is allowed after the 3rd attack.

If the pass is given at the moment of contact or after half a second, it's okay. Even good.

This is not rugby 13, although it is very similar. This is a simplified exercise leading up to rugby.

Objectives: to practice basic skills in a game situation with a low level of resistance.

Pay attention: always run straight, even if there is a touch; hold the ball in two hands; try to use a feint; give a clear pass (to play 10 attacks in a row, without losses); try to play numerical advantage; learn to “pump” defense - drive the ball like a fan from edge to edge and make contact there; quickly rebuild and take the ball out.

It is advisable to single out 1-3 players who will always play for the team that has the ball. This will create a numerical superiority, which must be able to realize.

Youth rugby.

On every second wheelbarrow (or in some other way) it is allowed to grab the player and take the ball away, as in a maul. The bottom line is to introduce a little more contact, but not reduce the game to the ground. Teams can push no more than 5-7 meters.

Follow the exit of the ball from the maul. If within 7 seconds there is no ball exit or movement, the ball goes to those who were in defense.

Rugby Cancer.

Rugby where in all contacts the player goes to the ground.

The goal is to work out the game through raki.

Training plan.

With all these events like K6N or Super 14, we completely forgot why we started this blog. Not only to talk about rugby, but also to learn how to play! The niche of "rugby training" is absolutely not represented in Runet, so it can be very difficult for beginners. It's good somewhere in Moscow if you immediately found a good coach, but if you live in Murmansk, Ivanovo, Tomsk, Astrakhan, Voronezh?

The first two lessons were devoted to the "main people" on the court, and now we will briefly go over a topic related to all lovers of rugby

Strength training in rugby

The goal of beginner training is to strengthen the upper body muscles and leg muscles. The training plan must include 4 stages:

1 month - work on muscle control and overall strength. First of all, the correct exercise technique is important! This is especially true for complex exercises such as squats or deadlifts. The weights used are minimal, there are a lot of exercises, repetitions are performed slowly.

2nd month - strength development. The athlete gradually (!) increases the weight, reducing the number of repetitions. Reps are still slow.

3 month - development of maximum strength and power. The trend of increasing weights and decreasing the number of repetitions continues. The work session includes "explosive" training and super-slow repetitions.

4 month - increase in power level. Maximum weights, "lifter" work.

Now a little more.

You, I think, are aware of the difference between training a bodybuilder and training a lifter? The purpose of the first is to shape the muscle mass, the purpose of the second is to lift the maximum weight. Therefore, the first one works in isolation, the second - "3x3 lift classics". I deliberately exaggerate so that the difference in principles is clear. So here is your goal, as a rugby player, to competently maneuver between these approaches in order to increase power! Not weight or mass (although if you are in the first line, this will not hurt you), but explosive energy.

To begin with, remember that any strength training is carried out in compliance with the usual safety precautions - a mandatory (!) warm-up, self-control, fixing pancakes on the bar, proper motivation, a "hitch" after work, keeping a "ship log". I will not dwell on these things, let's get down to business.

Remember, rugby requires a lot of stamina, so don't screw up and warm up seriously. It is necessary to disperse blood through the muscles thoroughly, for 20 minutes, changing the pace of running. If there is no track in your hall, then jump on the spot. 3 minutes of jumping, a minute of walking, performing swing movements or stretching the pectoral muscles, another 2 minutes of jumping with a squat, another warm-up, another minute of maximum high jumps, etc. The jump rope is ideal for warming up.

Well, finally, you caught your breath and got to the gym bench. So, we suggest working 2 times a week, for example, Tuesday-Friday. One day you work out the legs, the second - the body.

For the legs, you start with the following exercises:

jumping out

Lunges with dumbbells

- regular squats
http://www.youtube.com/watch?v=HdDm7MBkfLQ
- squats with a barbell on the chest
http://www.youtube.com/watch?v=vd_WsfebYOg
- leg press (if the equipment in the gym allows)

Your goal is three working sets of 10-12 reps. Weights are selected strictly individually, depending on the preparation of the person. Try experimenting carefully. Remember the "golden rule" - less is more! You can always put on weight. Start with light weights to get to the core of the exercise. And ALWAYS perform a couple of warm-up sets before each exercise (60-70% of the working weight, i.e. if you are going to work lunges with 16 kg dumbbells, start with 10). Rest between sets should not be delayed, do not let the muscles cool down. You end the session with abs work, stretching, hanging on the bar. And remember - nobody canceled jogging and aerobic training!

On the second day, we move on to the body:

Push ups
- pull-ups
- bench press (regular grip, wide grip) - you can do a wide grip press on the first day

- deadlift (or dead deadlift)

- pull to the chest with a wide grip

With the correct execution of all exercises in the first stage, we gradually add weight (as far as the equipment allows), controlling 100% of the exercises. If you can't do three sets of 12 50kg bench presses, then next time you do 3x10, then 55x3x10, and so on.

In the third month, you include new types of training. In the first and fourth weeks - slow repetitions, in the second and third - explosive training. By this time you should be up to 6-8 reps per set. And you can add a fourth working approach.

Slow reps mean that after doing all the sets, you put your warm-up weight back on and do 1 rep, but oh so slowly - a minute there, a minute back. I guarantee that your eyes will pop out of your head with zeal! So you need to perform squats, bench presses, traction.

Explosive training is the complete opposite. After doing, say, three sets of the bench press, take an empty bar and start working at maximum speed. Your goal is to generate an impulse of maximum power. It is not necessary to maintain maximum speed throughout the entire path of the bar, otherwise you will simply be carried away by inertia. 25-30 repetitions should be enough.

Training goals:
1. Acquisition and maintenance of a sports form.

2. Technical improvement of the player and the expansion of tactical knowledge, which allows to achieve automatism in the game and freedom of tactical thinking.

Training should be planned in advance, the increase in loads is carefully thought out.

A coach - a specialist worthy of this title, must come to training knowing exactly what to do. Before training, it is recommended to gather the players and give them a task for this lesson. Long explanations should be avoided. At first, it is better to pay attention to the main thing, the details will be clarified in the process of training.

Training is an individual matter insofar as it concerns physical fitness or technique. Only tactics is the collective moment of the game. After the end of the competition, you need to work on improving physical qualities and technology. The process of improving technology will be fruitful only after its individual elements have been worked out. It is best to consolidate the technique in game exercises with resistance.

You can, of course, use the experience of other game sports, but we must not forget that rugby obliges you to work simultaneously on such qualities as strength, the ability to relax, endurance, and speed. These qualities are inherent in the athlete and combatant. The ability to change the rhythm of running should always be considered as the main weapon of the rugby player.

In the preparation of an athlete, not only the amount of work done is important, but also the duration and nature of rest, the degree of recovery of the body after the load.

Physical fatigue is nothing compared to nervous fatigue. It is important to ensure that the player does not lose his emotional upsurge, the desire to play.

If there are limits to physical capabilities, then there are practically none in technical improvement. A high class player should never be satisfied with his technique.

The intensity of the training is planned depending on the training period. Work on technique must be alternated with relaxation exercises to relieve excessive fatigue. This is very important for the correct mastering of the technique.

The coach in his work should always strive for simplicity and accuracy. He should plan his work for the year approximately in this way.

Start of the season*
During this period, the players "enter" the sports uniform. It is necessary to conduct classes in various weather conditions; pay special attention to players who have gained excess weight, as well as those who have had a break in classes. Players need to be made aware that getting into shape is an individual matter. The coach in this case only leads, helps.

Rest breaks between exercises are important. It is rather a continuation of work, but at a slower pace, following after significant speed-strength loads in the game.

No matter how well a player has a technique, he cannot fully realize it if he is tired.

It is necessary to master the technique in parallel with the development of the special physical qualities of a rugby player.

Experts advise to alternate work on technique with running at various distances (in between exercises).

For a qualified player, the end of the season is already the beginning of the next one.

Period from December to March
During this period, much attention is still paid to physical training. In order to better distribute the load in training after the game, it is necessary to consider how the match went: whether it was won by forwards or three-quarters, or players from all lines played evenly.

It is good to analyze the past game during the warm-up.

Most of the training time during this period is tactical training.

end of season
For teams that are still playing games at the end of the season, it is up to the coach to determine the dosage of the load. It should be emphasized that training sessions should not be intense, as in the previous period, on the one hand, because it is necessary to keep fit, on the other hand, because matches at this time are the most difficult. Maintaining fitness and improving technique is always necessary. Repetition of the studied tactical techniques allows you to improve the tactical skills of a rugby player.

Off-season
In this period, it is recommended to reduce the load on general physical training, but not completely eliminate it. In case of overwork, you should consult your doctor. It's good to switch to another sport. For a rugby player, such a sport is athletics (sprinting and other sports alternating with relaxation exercises). It is not recommended to completely stop classes, especially if the diet is disturbed.

* The indicated periodization in annual cycles is adopted in the training of rugby players in France.