Ready for the Six Nations?
Rugby is the second largest sport played in the UK after football. It is played by males and females alike and at various different levels. Regardless of your level or gender, you need to have a good base of fitness. These tips will help you on your way to rugby greatness!
As a Physiotherapist and Sport Rehabilitator my focus will always be on injury prevention and management, just don’t forget this includes proper training and preparation.
Are you and your team Rugby Ready?
High Intensity Intermittent Exercise
Rugby is a high intensity, intermittent exercise. Teams are aiming to win, which means training to get fitter, faster and stronger. It is played on a 100 meter pitch over 2 halves of 40 minutes. This means that a high level of aerobic base fitness is necessary to avoid fatigue and risk of injury. Short bursts of sprinting and quick changes of direction are followed by periods of lower levels of exercise and short bought of rest. The ability to recover during these rest periods helps prepare the body for the next explosion of energy. Aerobic (with Oxygen) respiration is our most efficient and sustainable form of creating energy, but the least powerful. Anaerobic (without Oxygen) respiration is therefore required repeatedly during a rugby game to provide high levels of energy to sprint , tackle , jump and make quick direction changes. This type of respiration causes a build up of lactic acid (poisonous chemicals) within the muscles and recovery is required to restore the chemical balance. Lower levels of aerobic or cardiovascular fitness means a quicker build up of lactic acid and therefore quicker onset of fatigue; leading to reduced coordination (muscle and joint control) and greater risk of injury.
In short, regular cardiovascular training is necessary to improve, and then maintain appropriate levels of fitness. So make sure your team is boosting their cardio as well as working on their match strategy! Ensure your team are running, cycling, or swimming and well as doing speed,agility and quickness drills. This will help you to have a stronger, fitter and less injury prone team.
So whilst you cheer on the Six Nations this weekend and aspire to their level of fitness why not book an MOT session with us and let us advise you on training and injury prevention techniques to get the best out of your body.
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