Upper body rugby drills workout

Try the following rugby drills and plyometric exercises to work on the arms and shoulders.

With ladders, cones and hurdles, your rugby team's legs have never had it so good for working out. You can balance up the equation and use the same sort of work for the upper body.

What are plyometrics?

Rugby drills where muscles are repeatedly and quickly stretched and then contracted. They are used to build up muscle power.

Medicine ball throwing

A weighted ball thrown from player to player is a good starting point for specific upper body fitness. Chest passing is a common use of the ball, then moving onto overhead throws. There are a number of safety issues, so it is best used in a controlled environment.

Powerbags

Powerbags are weighted tubes with a contact pad-like outer shell. Their structure makes them safe to throw and drop, so they can be used like a medicine ball, but with greater weight. Well worth a look if you have some budget left for the season.

Knee bounce press ups

The progression from the medicine ball is an extension of the simple press up. The player kneels on the floor. They fall forward with their arms in front of them and then push back up to a kneeling position. A repetitious exercise, the use of one's body weight makes it a more powerful exercise than using a heavy ball or medicine ball.

Clap press ups

The next progression is using a full press up. On the upwards movement the player has to lift their hands off the ground and clap before the descent. Even more body weight is utilised with a good plyometric outcome.

Wheelbarrow races

An old favourite, but still a relevant exercise in terms of improving rugby related fitness. I favour one player in a press-up position whilst the other holds their feet before moving off. It goes without saying that it improves teamwork and it's fun. Obstacles to "jump" over add more plyometric element.