Feature: Top 5 Exercises for Rugby Players

In September and October 2015, St Mary’s University, Twickenham will host New Zealand and South Africa during Rugby World Cup 2015, as a Team Base in conjunction with The Lensbury Club in Teddington. To find out more about what a Rugby player does to get fit for a game, we spoke to Strength and Conditioning Science Lecturer Emily Cushion about the best strength exercises players can use to succeed in Rugby. Squat The squat is probably the most commonly used exercise to develop leg strength, and for good reason. The squat works the major muscle groups of the legs, laying the strength foundations needed for all positions. Power Clean Of course strength is important, but explosive power is essential for success in rugby. Explosive power is most clearly seen when sprinting, tackling, and trying to evade opponents. The power clean requires the coordinated application of strength and speed to lift a loaded barbell from the floor to the shoulders. Push Press As an explosive, whole-body lift, the push press aids the development of upper body, leg, and trunk strength. Athletes will drive through the legs to push the barbell overhead; this develops the ability to transfer strength through the body from the ground up. This ability is most clearly seen when lifting in a lineout, or when handing off an opponent. Nordic Curls The Nordic curl is an exercise used to develop hamstring strength. The hamstrings are particularly vulnerable during sprinting, and as a result any weakness in this area increases the risk of injury. Don’t be fooled by the apparent simplicity of this exercise – Nordic curls are not for the faint of heart (or hamstrings). Prowler The prowler is a great exercise for rugby players and is versatile in its use. It can be used as a tool to develop a player’s fitness levels or as a means to develop leg strength and power. An added benefit to using the prowler is that it allows players to push from a position that is seen during scrums, rucks, mauls, and tackles. This allows athletes to demonstrate their strength in a way more relevant to the game. For information on Rugby World Cup 2015, go to www.RugbyWorldCup.com