Tips for fitness and recovery from injury
Here are two truths worth remembering when trying to maintain rugby fitness or recover from injury.
Take on water
It only takes a loss of three per cent of water from the body to impair the performance of most "normal" rugby players. Rehydration, the replacement of lost water, needs to occur at regular intervals, normally every 15 to 20 minutes. Ideally you need to replace the same amount of water with each drink.
However, this sort of rehydration does not represent the game situation, where water intake is not as controlled. If possible, it is better to train as you play and this goes for rehydration. The body adapts through training to the conditions set, therefore benefiting the rugby player when they play in the game.
Sleep repairs muscles
Most muscle repair occurs while you are asleep. This happens through something called "deep orthodox sleep". This lasts for 20 minutes on average and happens at most four or five times a night, but more usually three times. You need five cycles to give the maximum muscle repair. A good night's sleep is when you reach that five cycles, but for most that means two good night's of sleep for fully repaired muscles.
Source: Cambridge University Athletic Club Website (http://www.cam.ac.uk/societies/athletic/).
Rugby coaching tips
Improve your rugby training skills. Sign up for a FREE weekly email, full of simple proven tips, advice and drills.
"Just wanted to let you know that I find your emails interesting and very helpful! Thanks very much!"
Jules Hydleman, Coach, England
|