Rugby coaching tips for core stability

The core is the origin of movement and the foundation for safe and dynamic rugby. Working on players' core stability provides central body control, and allows them to generate power by maximising the efficiency of their muscular effort.

In rugby terms, with the help of core stability drills, your players become more stable in contact, better able to withstand tackles, and solid in their ability to receive and offload the ball, plus the risk of injury is reduced.

Key rugby coaching tips for core stability drills

Take it easy

We suggest you progress slowly through these rugby drills, adhering to the guidelines, and finish each rugby fitness session with stretches.
Brace the abdominals during all drills

You should brace your abdominals where possible. To do this, imagine you need to stop yourself from peeing. Then "scoop" the lower part of your stomach, below the navel, "up and in" to activate the "trans abs".

This does not need to be a maximal effort to isolate this muscle. It is better to apply a 2-3 out of 10 effort.

Also, contract your remaining abdominal muscles to achieve a full brace and breathe normally.
Squeeze your gluteals

Prior to initiating fitness drills that challenge your gluteal muscles, "recruit" (squeeze) the glute or gluteals.
Neutral alignment

A "neutral alignment" should be maintained for the most effective use of stabilising and mobilising muscles. This means there should be no excessive arching in the lower back or rounding of the shoulders.
Shoulder girdle stability

Core stability also includes shoulder stability.

The key rugby coaching tip with shoulder stability drills is that you aim to keep your shoulder blades set and down and don't allow your "traps" (upper shoulders) to raise. For example, during dips, don't allow your traps to lift towards your ears. Perform these movements slowly and smoothly - they are not power drills.

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Click here for more rugby coaching tips to help you teach core skills and fitness drills.