We moved to here
http://www.fitnessforrugbyblog.com
Better viewing, better info, better this, better that...not really..I just thought it might be easier for you guys and girls to view so enjoy
Saturday, June 6, 2009
We've Moved!
We moved to here
http://www.fitnessforrugbyblog.com
Better viewing, better info, better this, better that...not really..I just thought it might be easier for you guys and girls to view so enjoy
Wednesday, June 3, 2009
Get Ready Because of as of Next Week..
I am moving. The bags are packed. The removal guys are in and we are teleporting to a better, more user friendly blog for you to perch your back side and enjoy the thrills and spills getting fit for the game we all love.
I will keep you posted and let you know...
John
I will keep you posted and let you know...
John
Tuesday, June 2, 2009
The Ideal Training Template (Coach)
If you are like me then you have been privy to some pretty mundane training sessions that really lacked any point, focus, intent, direction or purpose. If you are suffering from this seemingly unavoidable situation then read on becasue I want to share with you a template I use for keeping things...shall we say...honest on the training pitch.
As a coach you will find that alot of baggage follows the amateur rugby player...work..family...realtionnsips...kids...traffic jams..so how do you get that out of their heads..quickly allowing you to get the most of out of THEM?
The onus lies on your firstly. If you have a start, middle and end of the session then invaraibly it is easy. Soem days I have winged it but the bottom line is that I know what I wanted from a conditioning session. I know where I wanted to start and where the boys or girls should be ending up...on their knees..feeling great...lifted..mentally broken. You have to make that decision.
1) Laps of a Field
Before you click your back button..hear this out. This is NOT a way of getting your player's fit. Merely a way of getting hte shite out of your player's heads. Two laps of the field. I make it clear that they need to get whatever baggage they have out of thier heads. when they get back the business starts. It also allows for the latecomers and there are always one or two.
2) Dynamic and Shock Warm up
I allow 15-20 minutes for a dynamic warm up involving moving stretches and some shock tactics. Shock tactics can involved commando crawls the length of a field, bear crawls the lenght of a field, wheelbarrow races, fireman carries, wrestling drills. No weight needed just each other and alot of toughness. Again the art of coaching comes in when to deliver the handgrenade. (thanks to strength and conditioning coach, Phil Richards for this)
3) Drills
It is best to work into stations with the same drill performed for 10-15 minutes. I think it is important to never aim for pefection - just a standard that allows for constant engagement and focus. The players need to knwo that they will be working for a set period of time. If things drag out so does the standard. You could work on handling, rucking height - whatever - this is the skills element.
5 minute rest
4) Conditioning
This is then the fun starts. Tyre flipping races, more commando crawls, phosphates, spider tests. I think it is important to always make this competitive. The losers loses and loses hard. If people are not working hard then never punish the individual - punish the group. Let the group sort it out amongst themselves.
5 minute rest
5) Move back to another station of drills
Move back in your groups to the drills. It could be another 10 minute block focusing on another area of the game.
5 minute rest
6) Move back to conditioning
Move back into another 10 minutes of conditioning. Mix up your drills. Keep the stimuation high.
5 minute rest
Depending on time you could finish with a small sided game. However, my focus normally with this type of training is that this is all out conditioning (balls-to-the-wall-stuff) and should be emphasised that way.
It works well. It keeps the stimuation high and the output high too and that my friends is the key. Afterall if you can make training harder than the game then more often that not, the players will be chomping at the leash to get stuck in on Saturday.
As a coach you will find that alot of baggage follows the amateur rugby player...work..family...realtionnsips...kids...traffic jams..so how do you get that out of their heads..quickly allowing you to get the most of out of THEM?
The onus lies on your firstly. If you have a start, middle and end of the session then invaraibly it is easy. Soem days I have winged it but the bottom line is that I know what I wanted from a conditioning session. I know where I wanted to start and where the boys or girls should be ending up...on their knees..feeling great...lifted..mentally broken. You have to make that decision.
1) Laps of a Field
Before you click your back button..hear this out. This is NOT a way of getting your player's fit. Merely a way of getting hte shite out of your player's heads. Two laps of the field. I make it clear that they need to get whatever baggage they have out of thier heads. when they get back the business starts. It also allows for the latecomers and there are always one or two.
2) Dynamic and Shock Warm up
I allow 15-20 minutes for a dynamic warm up involving moving stretches and some shock tactics. Shock tactics can involved commando crawls the length of a field, bear crawls the lenght of a field, wheelbarrow races, fireman carries, wrestling drills. No weight needed just each other and alot of toughness. Again the art of coaching comes in when to deliver the handgrenade. (thanks to strength and conditioning coach, Phil Richards for this)
3) Drills
It is best to work into stations with the same drill performed for 10-15 minutes. I think it is important to never aim for pefection - just a standard that allows for constant engagement and focus. The players need to knwo that they will be working for a set period of time. If things drag out so does the standard. You could work on handling, rucking height - whatever - this is the skills element.
5 minute rest
4) Conditioning
This is then the fun starts. Tyre flipping races, more commando crawls, phosphates, spider tests. I think it is important to always make this competitive. The losers loses and loses hard. If people are not working hard then never punish the individual - punish the group. Let the group sort it out amongst themselves.
5 minute rest
5) Move back to another station of drills
Move back in your groups to the drills. It could be another 10 minute block focusing on another area of the game.
5 minute rest
6) Move back to conditioning
Move back into another 10 minutes of conditioning. Mix up your drills. Keep the stimuation high.
5 minute rest
Depending on time you could finish with a small sided game. However, my focus normally with this type of training is that this is all out conditioning (balls-to-the-wall-stuff) and should be emphasised that way.
It works well. It keeps the stimuation high and the output high too and that my friends is the key. Afterall if you can make training harder than the game then more often that not, the players will be chomping at the leash to get stuck in on Saturday.
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