Speed and power development for rugby

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Rugby is one of the most physically demanding team sports around, requiring athletes to perform at high levels of almost every component of fitness (i.e. Strength, Speed, endurance, agility etc). One of the most vital components are speed and power, these factors differ significantly between levels of performance within the sport. For this reason, it is extremely important that a speed&power development program are incorporated into a players conditioning program.

What is speed and power?

Speed and power are easily confused, but are quite different attributes. Speed refers to quickness of movement and, in rugby at least, that normally means sprinting. Rugby can often devolve into a foot race – both when attacking or defending – where the faster sprinter scores the try or makes the vital tackle. In contrast, power is strength produced quickly. Measured as Force × Distance ÷ Time, power is the combination of the amount of force generated and the velocity at which it is applied. For example, when doing a 1RM squat, the amount of force produced is very high, but the speed of movement is slow. However, in a squat jump, the force produced is just as high, but it’s produced for a much shorter time. Speed and power are closely related but are dissimilar enough that they require different training methods. However, as speed increases, so too should power, and vice versa.

Training for speed

Fitness adaptations from training are specific. That is to say, you get better at the things you train for. As sprinting is the main test of speed in rugby, it’s sprinting you need to do to become faster. It’s a case of practice makes perfect. Gym work and power training will undoubtedly help increase your speed potential, but if you want to sprint faster, you need to include sprinting in your workouts.  True speed training is all about quality and not quantity. In fact, your sprint training sessions should be short and sharp, and terminated when you are no longer able to achieve maximum speed. For most players, this means sprint training sessions of 45 minutes or less, and that includes warm ups.

 

 Power training

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Power training is the second important element of development for all rugby players. Typically, it involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power. Jumping with weights or throwing weights are two examples of power training exercises. Regular weight training exercises such as the clean and jerk and power clean may also be considered as being power training exercises due to the explosive speed required to complete the lifts. Power training may also involve contrasting exercises such as heavy lifts and plyometrics, known as complex training, in an attempt to combine the maximal lifting exertions with dynamic movements. This combination of a high strength exercise with a high speed exercise may lead to an increased ability to apply power. Power training programs may be shaped to increase the trainee’s ability to apply power in general, to meet the sport specific criteria, or both

Egypt rugby

Cairo RFC was founded in the 1980s, at a social club and it was the only club in Egypt for a number of years. currently, There are twelve Egyptian rugby clubs: the Alexandria Rugby Club, Alexandria Warriors R.F.C, AUC Wolves American University in Cairo, GUC Panthers German University in Cairo, Cairo Rugby Club, British University in Cairo (BUE), Sharm Sharks R.F.C .,The Old Alssonians, Raptors in the Faculty of Engineering, Alexandria Uni, AAST Titans in the Arab Academy for Science and Technology, Alexandria, Eagles in the Alex Aero Club and the Malaysian Alex Rugby Club. The game is currently in a state of intense development, with an Egyptian rugby Championship established, and attempts to set up a national team.  The current president of the Egyptian rugby federation is MR. Hossam Sahb

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