Rugby coaching tips to get players powering into contact

Rugby coaches may find it useful to look at the American Football technique for tackling and conditioning as a way of improving their rugby defences.

Conditioning for contact – core rugby fitness component

Contact in rugby means players should not just concentrate on athletic ability and strength, but also on absorbing the impact on collision. Using methods from American Football, we can gain much from the science of collision and the body.

Summary of good rugby contact conditioning

You need to condition the mind as well as the body for contact.
Poor biomechanics increase the chances of injury in the contact situation, so focus on good technique first.
Conditioning needs to focus on the neck and core.
"Shoot the arrow" into contact. That is, use the "explosive" legs to provide the "bow" and then a strong core as the "string" to "shoot" the body (the "arrow") through the tackle area.
Players need to focus on bending at the hips and not the back.
Coaches must work on contact early in pre-season so the players are conditioned better for the start of the season.
Players can reduce the risk of injury in the tackle by having momentum into the tackle (moving at least the same speed as the ball carrier).
Static bags do not provide the right environment for contact sessions.
Lift the head in the tackle for safer and better tackling (and to keep the back straight), thus increasing the confidence of the player to keep this form in the next tackle. The eyes can also be kept on the ball carrier/target more easily, and the arms are better placed to make contact with the ball carrier.
Use barbells and sport specific equipment (such as scrum machines) to develop strength, strength endurance, and power and explosiveness. Mix these activities with sport specific training in the contact area to maximise power and technique.

An alternative way to build rugby core strength

You can use overhead squats with sandbags or normal squats with team-mates or sandbags. Remember, players need to keep their back straight and bend at the hips and knees.

The deeper the player can squat, the better strength will be developed ("ass to grass"), providing the player doesn't have knee pathology.

It is good to be lifting unusual shapes. The contours of the sandbags or team-mates will increase the force on the back and neck, and thus help build the muscles in these areas.

Rugby coaching advice to help players build core strength using sandbags

Homemade sandbag making

You can construct your own sandbags. Apart from sand, you need about 10 double strength plastic bags and a large canvas bag (you can get these from most hardware stores).

Finally, you will need some very strong industrial tape and twine. Put about 10kg of sand into five of the bags and tie the bags up with the twine – make sure there is no air in the bags.

Place another bag around this bag for extra safety. Then put the bags in the canvas bag and seal with twine. You now have a 50kg sandbag. Adjust the weight by changing the number of "sand bags" inside.

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Click here for rugby coaching tips to get a strong body position at contact.