Core stability drills for rugby players

Help your rugby players maintain their fitness and develop their core stability with these fitness drills.

Abdominal brace – elbows and toes

image for abdominal brace

  • Lie face down. Support your body on your forearms and toes.

  • Ensure your ankles, hips and shoulders are in alignment.

  • Brace with your abdominals.

  • Hold for 60 seconds.

  • Repeat three times.
Abdominal crunch – feet flat

Image for abdominal crunch

image for abdominal crunch sitting up

  • Lie face up, with your knees bent, feet on the floor, hands on your thighs.

  • Crunch forward, sliding your fingers to your knees.

  • Return your shoulders to the floor.

  • Complete 3 sets of 10 repetitions.

  • Rest for 60 seconds between sets.

Dips – bench

Image for dip using bench

image for second stage of dip drill using bench

  • Place your hands on the edge of a bench.

  • Support your body weight partially on the feet.

  • Maintain a vertical torso position.

  • Lower your body until your upper arms are parallel to floor.

  • Extend the elbows to return to the start position.

  • Complete 3 sets of 8 repetitions.

  • Rest for 60 seconds between sets.
Click here for more rugby fitness drills to work on core stability.

 

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