Rugby drill to get players ruck fit

How the "crunch" can increase your rugby players' work rate.

The "crunch" is one of the best core strength exercises. It is better than a sit up as the lower back stays on the ground making it safer and more effective.

The player starts by lying on the ground with his knees bent and the feet flat on the floor.
He places his hands touching the sides of his head but not supporting it.
He slowly raises the shoulders up off the ground and pulls in the abdominal (stomach) muscles. He keeps his head up and eyes looking forward, keeping the neck relaxed.
He holds the position for two or three seconds and then returns to the start position slowly.
A player should perform five to ten repetitions and then have a rest before repeating. If the player cannot maintain a good body position for all the repetitions then you should reduce the number in each set.
Players should always perform crunches slowly and in a very controlled manner. Make sure the hands are not used to support the neck at any point.

This article is taken from Rugby Coach Weekly. Published each week, Rugby Coach Weekly contains advice, tips and secrets about coaching rugby to inexperienced players.

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