STRENGTH

Tuesday 13th February 2007

Players require varying degrees of strength and power depending on the demands of their playing position and the movements being performed. A common feature is the desire to apply strength quickly, such as accelerating, making a big tackle, or jumping in a lineout.

Jonathan Kaplan, one of the world's top referees, has been appointed to referee the 2005 Currie Cup final. It will be his second.

It is the application of speed that translates strength into power.

The development of strength and power relies on resistance training and involves exercising at various loads, modes, speeds, angles and frequencies. The combination of these variables dictates the outcome of the resistance programme.

It is vital that players develop a foundation of core stability (see Feature Article) before progressing to heavy resistance training.  Bodyweight, medicine ball and swiss ball drills should be emphasised at the start of a strength training programme, irrespective of age or playing ability.

Resistance training may be manipulated to develop size, maximum strength, endurance, stability, power, or a mix of outcomes.  The resistance used during training may also be classified as:

* Light - e.g. jumping wearing a Weighted Vest, some bodyweight exercises e.g. press-ups, all weight training technique drills or at loads less than 12 RM (repetition maximum)load

* Medium -e.g. a barbell exercise that can be performed for more than 6 repetitions, and no more than 12 RM.

* Heavy - e.g. a barbell exercise that can be performed for no more than 6 repetitions or a static resistance such as a scrummage machine

Whatever the level of resistance, the aim is to move quickly with control and correct technique.

For more information on strength & power for rugby visit www.fitness4rugby.com