5 Ways Ways In Which You Can Create Dynamic Core Strength for Rugby
by John Lark
Six Pack?
When it comes to rugby fitness that is the last thing on your mind as the opponent ploughs into your ribs.
Aesthetics have little place on the rugby field or when it come to rugby fitness.
So why is having a well-conditioned core so important for rugby?
1. Reduce Injury
It becomes clear why this reason is so paramount when you are picking splinters from your back side on game day.
Who wants to be injured?
For the pro athlete this is crucial. It could mean potentially career threatening consequences.
Rugby fitness depends on your ability to generate the right amount of force necessary at the right time. Whether this be in a tackle or a scrum, a jump, a pass. All require a juggling between skill sets and movement expressions.
The key to unlocking or bridging the path between the skills is core rugby fitness; the muscles that form a link between the upper and lower body providing support to the spine, shoulder, hip, pelvis. You name it everywhere.
2. Improved Speed and Strength
Have you ever seen a sprinter without a six pack or well-conditioned core?
Core rugby fitness allows us to express more speed and power through providing a firm foundation for us to move our arms, legs. Think of it as the crux of support through which everything else functions.
Wouldn't build a house without firm foundations would we?
3. Improved Vertical Leap
Try this simple exercise for core rugby fitness.
Stand with your arms by your side with all your effort jump up. Now do the same except this time draw your belly button towards your spine or 'scoop' this area towards your back. This needs only to be a gentle contraction.
Feel the difference? You should have felt alot stronger and more powerful as your transfer your arm power through your legs to leap. Again your core fitness will act as a bridge.
4. Improved Rugby Fitness
When it comes to lasting the pace often it is those who can keep a sound running economy when they are fatigued who will last the pace.
Watch anyone who has tired out or someone who even has a weak core. Their head rolls, their hips drop or elevate on one side. Their knees fall in. Their feet pronate. The knock on is endless.
One reason for this is a weak core. Without it the chain begins to crumple.
5. Absorbing the Hits
Watch any martial artist or combat fighter who is worth their salt and see if you can translate this to your rugby fitness.
Their ability to absorb impact and collisions so effectively is the nature of their core. Strength in the trunk, lower back and breathing out on the moment on impact is effective for finishing strong when other fall around you.
So go ahead! Give it a go. Keep the fun in your training.
John Lark is a Certified Strength and Conditioning Specialist (CSCS) holds a Masters Degree from Loughborough University UK and is a Neuromuscular Therapist (NMT). He is author of Get Fit For Rugby: Sign up now for a Ebook at www.getfitforrugby.com
http://www.getfitforrugby.com
John Lark M.A., CSCS, NMT is author of 'Get Fit for Rugby' a 16 Week Player Specific Rugby Fitness Manual. John has represented England at U19 level and played Senior Level Rugby in England and Ireland. He is the owner and manager of the Sphere Training Studio in Ireland and specialises in the post-rehabilitative needs of athletes.