The benefits of explosive strength training for rugby
football
Bruce Ross looks at the areas of the game where developing explosive strength can benefit rugby
players.
In modern rugby, considerable attention is given to fitness and
aerobic conditioning as well as basic weight training. Still, there is a limited focus on the development of activity-specific explosive strength. This
is even though an ability to very rapidly generate force can yield a
competitive advantage in each of the areas of physical engagement in rugby.
During the extended periods, when players are physically contesting with their
opposing counterparts, they are continually subjected to loading greater than their body weight. And, because that added resistance is live,
there is often the problem of overcoming not only inertia but also counter
force triggered by an initiating movement.
Scrum and maul
In the scrum or maul situation, it is very difficult to shunt the
opposing pack backward unless there is synchronised explosive activity. If a
pack begins to move forward slowly or if just one or a couple of players
attempt to initiate a shove, they are unlikely to be able to overcome the
inertia of the opposing pack's body mass.
Also, the attempted drive forward will trigger an almost immediate counter-shove. On the other hand, if a
pack suddenly and explosively begins to drive forward as a synchronised,
coordinated unit, they are likely to be able to generate momentum and place
their opponents on the back foot.
The key elements are that each of the forwards possesses
basic strength and a capacity to rapidly generate force. However, their movements must be synchronized. If any of these elements of
strength, explosiveness, and synchronicity are lacking the attempt is likely to
prove futile or even counterproductive.
Tackle
In a tackle situation, there is a great advantage in forcing
the opponent, whether ball-carrier or tackler, back from the line of
engagement. to do this effectively, the action has to be both powerful
and virtually instantaneous. Also, ball carriers with explosive leg
drive are often able to brush past attempted tackles, while tacklers with
similar attributes can forcefully secure the ball carrier and take him to
the ground.
Ruck
At the breakdown of play following a tackle the ability to
push back or "clean out" opposing players from the ruck offers opportunities to
win the contest for the ball or at least put the opposing team in a
disadvantageous situation. The only effective way to win the breakdown contest
is to apply very considerable force explosively.
Lineout
The outcome of the lineout contest is dependent on how high the jumper can ascend, but also on how rapidly he can reach that point. This requires not only an excellent vertical leap by the jumper but also the ability of his support players to elevate him forcefully. Both jumping and lifting require specific forms of explosive strength.
When forward packs are evenly matched in strength and
technique, and defensive techniques are well-coordinated, a game of rugby can
often become a war of attrition, with teams attempting to wear one another down
throughout the game. It is very difficult to maintain concentration and
alertness throughout an 80-minute game, and a capacity for explosive action
allows the exploitation of fatigue and inattention. It provides surprise and
unpredictability while limiting the possibility of an appropriate reaction.
Strength training for rugby should always be grounded on a solid
foundation of basic strength, but players who are seeking to gain a sustainable
competitive edge would do well to incorporate a comprehensive program of
activity-specific training for explosive strength.
Article Reference
This article first appeared in:
- ROSS, B. (2006) The benefits of explosive strength training for rugby football. Brian Mackenzie's Successful Coaching, (ISSN 1745-7513/ 31 /April), p. 2
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- ROSS, B. (2006) The benefits of explosive strength training for rugby football [WWW] Available from: https://www.brianmac.co.uk/articles/scni31a1.htm [Accessed
About the Author
Bruce Ross is a retired academic who has been President of Sydney University Sport for the past 14 years. He has a background in rugby, both playing and coaching, and in strength development. His company, MyoQuip Pty Ltd is focused on identifying and exploiting areas where current strength-increasing technology is inadequate or non-existent.