Rugby fitness training - Agility

Agility is your ability to explosively stop, change direction and accelerate again. It encompasses movements in non-linear directions, e.g. backward, diagonal running etc, as opposed to just straight line speed. Agility is a crucial requirement in rugby and most team sports as movements more often than not are multi directional.

The player who can change his speed and direction the most effectively will more often than not prove superior. Agility is determined by the athlete's fast speed strength in all movement directions and the bodies neuromuscular co-ordination of the muscles involved.

Agility training provides a vital but underestimated component. The training develops your ability to change direction, speed, angle and movement type in all directions. Increased agility skills results in improved performance in one on one situations.

Agility Technique

The correct technique is a vital component to producing an agile athlete. The technique should be developed while ensuring the head and eyes are in correct alignment, while using powerful arm movements and ensuring you stay relaxed.

Agility exercises

The agility exercises use a variety of different movement drills, all of which are performed fatigue free to allow for effective practice of the technique. The agility training methodology is separated into different types of movements which have varying degrees of complexity. The movements are:

Foundation movements

These drills develop the foundation needed for multi-directional movement. The exercises are composed of simple non-linear movements upon which more complicated and demanding exercises are based.

Basic movements.

The exercises combine the foundation movements to produce more advanced but still simple patterns. The protocol teaches the player simple transitions between movement types.

Combination Movements.

The exercises develop more advanced movement patterns. The protocol focuses upon changes in speed, direction and types of movement.

Rugby Specific movements.

The drills are designed to reproduce the forces and movements encountered during a game. The protocol includes some specific elements from the rugby field to prepare the player fully for competition.

Combining the techniques

When and how to combine these different techniques and depends upon the laws of periodization. This is just one of the different training areas any serious rugby player should focus upon.

The mains areas to focus upon are agility, sprint training, plyometrics, resistance training, aerobic fitness, core and flexibility. The combination of these based upon your specific needs will produce dramatic results.

To optimize the benefits from training any conditioning routine must be backed up by nutrition. The most effective sports nutrition system in the world is metabolic typing. It is used by many professional teams. It is based on discovering your unique nutritional needs.

The final aspect of performance is ensuring the mind is tuned for success. This can be done by using Emotional freedom technique (EFT). A powerful psychological method.