Tyro Base By Costa

Feel The Burn!

Individual Training?

Rugby is a team sport, and you need to train with your teammates on a regular basis. It is important to develop individual and team skills, learn and practicing set plays and Improve fitness etc.

Playing rugby means a season-long commitment and you need at least 3 – 4 days of team practice per week. Missing practices will result in your coach’s second guessing your spot in the squad.

But, due to the development of the COVID-19 pandemic, team practices are difficult to execute. Thus, athletes need to take responsibility to train on their own.

Here are some solo training ideas for rugby players who can’t make it to team practice.

GYM Workout!

Muscular strength, power, and endurance are all essential for being successful in rugby, and you can develop all these qualities on your own. It’s important to understand that while bodybuilding gym workouts are good to increase muscle size, it is not helpful in enhancing athletic ability.

So, rugby players should include the following exercises in their gym-based workouts:

Plyometrics
Medicine ball throws
Squat (front, back, overhead, goblet)
Deadlifts (conventional, sumo, Romanian)6
Power cleans
Overhead press (barbell, dumbbell, push-ups)
Pull-ups/chin-ups
Rowing variations (Bent over / seated)
Bench press (barbell, dumbbell, flat, incline, decline)

Want to improve your running lines and passing game? Incorporate agility poles into your individual training sessions.

Be creative when you have the ball in hand, work smart to create space and put your team mates into the space to score!

Getting Idle in defense is not a rare occasion in the sport of rugby. This happens to every player in all formats of the game (15s,10s,7s or touch rugby) and when that happens stop rushing to shut down the attack, be patient - cut down the running angle to defend the last attacker.

Do not run fast to stop last attacker because you may give them more space to step inside and breakthrough the defense

GRUBBER is one of the tactical kicking technique performed by most skillful players in a team to gain territory or to score a try. If you can not find tackle bags as obstacles, get some support from your teammates to stand there and add pressure to your kick.

Increase Speed? Watch wall drill part 2 to master your techniques
Video: Kavindu De Costa

Speed Training Guide 2 - Athlete Development - YouTube Basic Wall Drills to develop Speed & Running techniques

Scrum technique for beginners or Junior athletes by Shehan Dimithri Wijethunga

Scrum Technique (Sinhala) Scrum technique for junior athletes