Josh & Brad

rugby union- power

for a forward in rugby union power is an essential part of the game. power is what drives the forwards through the defence, power is used for clearing the ruck, and also explosive power is used when a player makes a break for the line.

power is a necessity for a prop forward in rugby union. when a scrum is packed down the props and hooker are the players who make the initial impact in the scrum and it takes power in the scrum by all players to contest for the ball and push against the opposite team.

power is the application of strength performed quickly, therefore strength and power go hand in hand. to be able to gain muscular strength a player must perform a series of weights focusing on the main muscle groups of the body. heavy weights done at a faster pace will help you gain muscular power. upper body strength is second to lower body strength. in the scrum the explosive power that is forced by your quadriceps will help push harder and gain balance while giving the strength to use your body against an opposing force.

Also in Rugby power is used when a lineout is necessary, power must be used to lift  players.Therefore if a player is not powerful they will not be able to compete. 

training plan to increase power.

lower body.

-10 sets of high knees over 10 meters.

-lunges over 10 metres, 10 sets.

-wrestling drills- one on one shoulder grapples for a length of 30 seconds. hands must not leave the shoulders of the opponent. all muscular power should come from legs and not trying to use physical force to hurt someone.

-defensive drills- two on one- the ball carrier pushes his way through two defensve players trying to keep him at bay.  this includes two cones set up in a tringle.