FITNESS FOR RUGBY UNION
By Clive Brewer MSc, BSc(Hons), CSCS
The modern game of rugby union is one of the most demanding sports around
in terms of the physical fitness levels needed to play at the highest levels.
The game requires high levels of speed, agility, Strength, power and
endurance in order to be effective at the top levels. This combination of
requirements is rare in the sporting arena, and offers a considerable
challenge to those who wish to play the game to the best of their ability.
Wayne Smith teaching the All Blacks the importance of good fitness training
(Allsport)
Fitness(體適能) is very important: You may be the best technical scrummager
in a game,but you will not be effective if are not able to perform after the
first few minutes due to fatigue(勞累). Research undertaken in 1992 (McLean,
1992, Journal of sports sciences) indicated that there were between 24 and 45
scrums in a 5-Nations match, so endurance(耐力) is essential (and the game
physical demands of the game have advanced since this research, due to
professionalism and law changes making the game quicker!). Similarly, a
scrum-half who cannot be at every breakdown to begin the next phase(階段) of
play after every ruck and maul will never reach the top, and if he is not
powerful or fast enough to exploit(開拓;(充分地)使用) space around the base
of the scrum, his game will lack a dimension.
Above are two examples highlighting examples of some positional demands of the
players. However, every player (regardless of his position) needs to be able to
work at high intensities with small rest breaks for 80 minutes. Top level
players will run between 4 000 and 6 000m in a game (bearing in mind that 5000
m constitutes an endurance event in athletics(體育運動)), much of it at high
intensities.
Also, gone are the days when forwards tackled and backs ran: Every player needs
to be powerful in the tackle (refer to Strength and Power), be agile enough
to avoid contact where necessary, and explosive(有爆發力的) enough to break a
defensive line.
Now you begin to appreciate the all-around physical demands of the game. Link
this in with the different requirements of every position, and you can
appreciate that, along with technical and tactical skill, and the correct
mental state, physical fitness forms a huge part of the players individual
profile and the overall squad profile. Coaches can, after all, only play a
game involving multiple phases if they have players fit enough to do so. For
this reason, squad(小組) fitness work can also be linked in with
team training drills, in order to make the most of the time available in
training (refer to Agility Drills).
Players also need to be thoroughly prepared and ready to train / perform at
optimum levels, and therefore also need to be thoroughly warmed up prior to
starting their physical activity (refer to Warm Up section).
Nick Mallet asks his troops to get down and help find a lost contact lense!
(Allsport)
Also, it is important that you structure your training, in order that developme
-nt work is undertaken before match-intensity work, and that improvement in
fitness is continued as much as possible throughout the training season.
(Refer to Planning section).
It is also important that, prior to planning any training scheme, you
appreciate your current fitness levels, and so therefore you should also
undertake(保證) some specific tests related to the performance demands of
rugby union.
Lifestyle factors such underpinning your training with appropriate nutrition
are also essential for the modern player (see Nutrition).
The aim of this page is to provide you with information and ideas to inform
your training and provide you with the latest ideas for development
of your fitness levels. If you have any further questions, feel free to e-mail
me here.
Good luck, and enjoy the training!!
READ THIS BEFORE UNDERTAKING ANY TRAINING
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◆ From: 140.112.50.211
※ 編輯: adair 來自: 140.112.50.211 (03/22 14:22)