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Posted 18/05/2012 10:17:15
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I fully intend to take a 6-week break from all matters rugby and recharge my batteries and told my U13s to do the same.
I will, however, start pre-season fitness on July 1 and really want to concentrate on getting my forwards fitter without boring them with long runs.
Any ideas on three simple "fitness guaranteed" games/activities I can kick-off with?
Post #6028
Posted 18/05/2012 10:30:48
Supreme Being

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define "fitness" !!

:-)

If you mean basic "stamina", or being slightly more scientific aerobic fitness (where oxygen is part of the overall energy system) and want to avoid the running/cycling routes, then you need to devise activities that keep the players moving constantly BUT do not involve bursts of high intensity (anaerobic) activity (mauling, sprinting etc). ie steady state activity as opposed to power. That's not to say that anaerobic "fitness" is not important but its generally introduced once "base" fitness has been established. Its basic periodisation at play - any amateur runner/cyclist/triathlete (amongst others) will understand the concept.

does that help?

didds
Post #6029
Posted 18/05/2012 10:41:58
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It does a bit...but the players all looked on with horror when I mentioned pre-season as they've never done one before. Intend to play lots of touch rugby but want a couple of stamina builders without getting them lapping the pitch time and time again. Will also look to improve their speed over first 10m. But must keep it fun to avoid second session with just me turning up.
Post #6030
Posted 18/05/2012 11:05:15


Supreme Being

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Your age group is abit ahead of mine but here is an example of a circuit that I hope to excite the under11's with.

1.       Combat Circuit

Teams of 4

Start line is the sideline inside the 10m line (going across the pitch)

1.       Combat rolls - team runs forward and carries out 3 combat roles each roughly level with the red cones (halfway across)

2.       Commando crawl - on reaching the blue cones they change to commando crawl (Next set of cones run down the sideline)

3.       Fire & manoeuvre - on reaching the sideline they split into two’s first set of two go to the first yellow cone and lay down and fire at the enemy.  Once they are firing the other set sprint around them and lay down at their first cone and start firing, on seeing them firing the first set sprint to their next cone and so on.  On reaching the end (the 5m line) they go to the orange cone and head back across the pitch)

4.       Casualty piggy back - one jumps on the back of the other and runs to the next orange cone where they change over (cover half the pitch)

5.       Stretcher carry - a tackle bag with two ropes laid under it allowing four protruding ends.  Each child picks up an end and as a team they carry the casualty across the pitch. (the other half)

6.       Run for home – as a team they run for the finish line they must be within 3m of each other ‘they started as a team, they finish as a team’.

On completion talk as a team on where they can improve.

Next team goes

Carry out the circuit three times for each team, two practices one timed.

Now this circuit is just around half of a rugby pitch due to the age group I'm sure with further imaginatiion it can be extended to encompass the whole pitch.

The other circuits I am currently planning are:

Circuits

  1. Combat circuit
  2. Rugby Circuit
  3. X-Country
  4. Boxing Circuit
  5. Sprint Circuit
  6. Super hero
  7. Agility Circuit
  8. Rugby Forwards
  9. Martial arts
  10. Rugby backs

The aim of the circuits will be overall fitness without them realising they are circuit training, I believe that will be the key.  I am not trying to build champions, my hope is they will catch the fitness bug themselves. 

 

Maybe you can grab some ideas from this.

Post #6031
Posted 18/05/2012 11:08:42
Supreme Being

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When I last wasted my time as a seniors coach, the players asked for more intensity and fitness training. My position has always been that _I_ don;t do fitness training at practices - the players do outside of them! However... having "suffered" firness training as a player myself which consisted of entirely tedious stuff olike laps of the pitch and pyramids I really tried to make it less tedious. I introduced fitness sessions based around a sort of rugby circuits - 1 minute on, 30 seconds off, moving from one station to another, each station having a basic rugby skill involved but incorporating constant movement. Being in season it also included some stations based on anaerobic activity also. Guess what? The attendances started dropping off as it was "fitness".

So, I agree it should be fun entirely! To the extent that it can;t even be "understood" to be fitness training.

Quite how you acheive this I am not entirely sure, but games where the players move all the time I nguess with a focus so that its never seen as "fitness". If that is to be touch, or Aussie Rules then fine... but I'd say keep it small sided so you don;t end up with 4 players a side working constantly and 4 others standing around watching, or at best very gently, jogging up and back with rests in between never getting the ball.

I suppose depending on how competitive the whole squad is you could run some basic running lasp of the pitch type stuff but with "% improvements" league ladder (basic cooper test sort of approach maybe). Thing is, this doesn't avoid the "obviously fitness" thing, and is still unlikely to motivate those that don't really want to do it, and it rather goes against the grain of what we both agree on above.

didds
didds

Post #6032
Posted 18/05/2012 11:09:45
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Last seasons U13's trained from July and the coaches wanted to improve fitness due to the move to a full size pitch. They used a series of stamina based exercises which avoided the usual twice round the pitch followed by a sprint.

Three lines of lads spread across the pitch, run (not sprinting) from try line to try line and back, on the return to the start, they turn around and set off again to the half way line but this time passing a ball from wing to wing twice (dropped ball means press ups for the team at the point the ball was dropped). When first group finished, the second group sets off.

Very basic I know, but better than boring laps of the pitch.

Rugby rounders : Rounders with a rugby ball.  Didn't work as well when having a pitcher, so the player on home base held the ball and kicked it. Fielders had to pass the ball or kick to team mates guarding the other bases and with the bases 10 or 15 metres apart, the game helped with sprinting, accurate passing and kicking as well as introducing fun/competition.

Hope that helps.

Post #6033
Posted 18/05/2012 11:18:57
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to try and give an indication of the circuits I used - some of which will be inappropriate for solely aerobic fitness - they included stuff like

* bosh bag drop and up and ball claim cf tackle
* 40m sprint
* fairly complex switch handling drill
* 3 v 3 touch in a 5m x 3m grid
* wrestling for a ball
* drive players out of a 3m x 3m square
* constant tackle left and right
* constant 2 v 1s in a 5m grid
* 2 v 1 ruck clearouts (onto a bed of tackle shields)

didds

Post #6034
Posted 18/05/2012 12:58:54
Supreme Being

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If you want to keep players interested in working on their fitness they have to have incentives and these can come in different flavors.

One incentive is personal performance improvement. That requires tests that can measure such as the "beep" test. This means they train more on their own but get measured at a training session.

Another is player v player, like a tennis ladder where players challenge another on a high "rung" to endurance, speed, strength, agility etc. The challenges are the training session.

With the right players it can be team performance where the team is measured rather than individuals.

We have an ex-marine in our club who is starting a voluntary program for our players and I'm really interested in how they do and how he keeps them motivated.

Post #6036
Posted 18/05/2012 13:22:53


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Another is player v player, like a tennis ladder where players challenge another on a high "rung" to endurance, speed, strength, agility etc. The challenges are the training session.

This has got me thinking, needs some careful ballance but I think it will be a good one.

Post #6037
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