Rugby Muscular Endurance Exercises

Rugby is a physically demanding sport that results in a high number of player injuries at all levels. Both rugby union and rugby league are professional sports, the former since 1995 and the latter since 1895. The furious tempo set by such rugby union giants as New Zealand's mighty All Blacks and the England team means players need greater physical strength and endurance than ever. Building up muscles will reduce the risk of injury and improve tackling ability.

  1. Step-Ups

    • The high bench step-up exercise develops the hamstrings and reduces the risk of muscle strain. It will help develop the muscles around the buttocks and the quadriceps. Stand on top of a high bench 2 feet high, with your body weight on your left foot and your weight shifted toward the left heel.

      Position the right foot slightly behind the body and lower yourself in a controlled manner until the toes of the right foot touch the ground. Keep all the body weight on the left foot. Straighten the left leg to return to the starting position.

    Upper Body Circuit

    • Upper body exercises will develop muscles in the arms, chest, shoulders and back. You can do push-ups anywhere. Lay your face down supporting your body with locked elbows and your arms straight. Bend your elbows outwards and lower your body. Push your body weight back to the starting position once your face is 6 inches from the ground. Rugby players will drop and give ten, or 20, in an instant.

      You perform the wide arm push-up to develop the triceps, the muscle at the back of the upper arm, in a similar way to a regular push-up. Spread the hands wider on the floor so your elbows are pointing at a 90 degree angle away from the body.

    Resistance

    • You will increase muscle size by practising resistance exercises such as weight training or swimming. Resistance exercises use the muscles repetitively against a heavy load. Rugby players use the reverse bench press in the weights room.

      Lay face down on the bench with a weighted bar bell in reach of both hands. The bar bell should be loaded with as much weight as you can lift. Grip the bar bell with both hands equally apart and lift the weight towards the body. Regular practice will increase shoulder, arm and neck muscles.