More core stability workout drills

Following on from Core stability drills for rugby players, use these lunges, squats and step-ups to help your players maintain their fitness.

Lunge – body weight

image to illustrate lunge position

  • Start with the feet hip-width apart, arms by your side.

  • Take a large step forward and descend until the leading thigh is parallel to the floor.

  • Return to the start position by rapidly extending the leading leg.

  • Maintain an upright posture throughout.

  • Complete 3 sets of 8 repetitions.

  • Rest for 60 seconds between sets.

Squat – body weight

image to illustrate squat drill

squat using body weight

  • Stand with your feet wider than a hip width apart.

  • Have the arms in front of your body.

  • Push your knees forward over the toes and sit backward until the top of the thigh is parallel to the floor.

  • Ascend by driving your hips forward with the shoulders towards the ceiling.

  • The feet should stay flat whilst the lower back maintains normal curvature throughout.

  • Complete 3 sets of 8 repetitions.

  • Rest for 60 seconds between sets.

Step up – dumbbell

image for step up with dumbbell

  • Stand in front of a knee high or lower box, with a light dumbbell in each hand.

  • Place one foot on the box and slowly step up onto the box.

  • Step down with the same leg.

  • Maintain an upright posture with a flat leading foot throughout.

  • Complete 3 sets of 8 repetitions.

  • Rest for 60 seconds between sets.
Click here for more rugby coaching tips on core stability fitness.

 

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