Rugby

Rugby’s Explosive Speed and Strength Training Suit

Rugby is no doubt one of the most physically demanding sports. Enhancing your performance in this sport is dependent on adequate training methods. Apart from skill, rugby is a sport that requires explosive power and speed. Explosive strength is your body’s ability to generate maximum force over a short period of time. An improvement in this ability will increase your rugby athletic performance. There are numerous rugby exercises that you can perform to enhance explosive power. Herein we take a comprehensive look at some of these explosion exercises. The good news is that you can increase their effectiveness by incorporating workout accessories. One of the most recommendable exercises accessories is the MASS Suit from Juke Performance.

1. Depth Jump with 180 Degree Turn

The depth jump is among the best exercises to develop impressive explosive strength in your legs as well as body control. With the MASS suit on, its potential in this regard is even greater. The suit will help enhance agility and control throughout the movement

How to Perform

Start by standing on a bench or stable box that is about 20 or more inches high. Step off or jump off the bench and after landing squarely on both feet, immediately jump up as high as you can turning 180 degrees and landing on both feet. The entire movement should be fluid and controlled. Alternate the direction of the turn with each repetition. You can increase the difficulty of this exercise significantly when you use the MASS resistance suit. If you seek even more intensity, try jumping onto another bench or box. Perform 10 sets of 6 reps while allowing your muscles to recover between sets.

1. Depth Jump with 180 Degree Turn

The depth jump is among the best exercises to develop impressive explosive strength in your legs as well as body control. With the MASS suit on, its potential in this regard is even greater. The suit will help enhance agility and control throughout the movement

How to Perform

Start by standing on a bench or stable box that is about 20 or more inches high. Step off or jump off the bench and after landing squarely on both feet, immediately jump up as high as you can turning 180 degrees and landing on both feet. The entire movement should be fluid and controlled. Alternate the direction of the turn with each repetition. You can increase the difficulty of this exercise significantly when you use the MASS resistance suit. If you seek even more intensity, try jumping onto another bench or box. Perform 10 sets of 6 reps while allowing your muscles to recover between sets.

2. Interval Sprints

Sprints are incredibly beneficial not only for rugby but for numerous other sports. Interval sprints are a sprinting technique that improves both speed and acceleration.

How to Perform

Interval sprints involve increasing your sprint distance after specific intervals. Start by placing markers every 10 meters until you reach 100 meters. With the Mass Suit on, sprint at full intensity to the 10-meter mark and back. Recover and sprint to the 20-meter mark and back. Repeat the process until you reach the 100-meter mark. It is advisable to alternate starting positions (crouched, on the ground, standing) to replicate in-game scenarios. You can place the final marker at 50 meters if you find the exercise too difficult with the Mass suit on.

3. Split Power Press

The split power press is a tough exercise that helps to develop upper body strength, shoulder stability, core strength, and explosive power through your hips and knees. Using the Mass suit with this exercise will make it extremely demanding particularly for your core and shoulders.

How to Perform

Load a barbell at one end with a moderate weight. Place the unloaded end at a corner to hold it on a place. Start with your feet more than shoulder width apart with the barbell between your feet. Lift the barbell and hold it in your right arm at your shoulder. Position one of your feet in front the other. Thrust the barbell upwards with as much force as you can then lower it back to your shoulder. Perform a maximum number of reps and then switch to your left arm. Reverse your stance and repeat. Perform 3 sets. The MASS suit is going to make this workout very intense. As such, start with a lightweight and increase periodically.

4. Hurdle Hops

Hurdle hops are simple yet incredibly effective. They fire up the central nervous system and will make you quicker, stronger and more explosive. Although they focus on developing power on your lower body, they are a full-body exercise

How to Perform

Set up three or five hurdles about three feet apart. With the Juke Performance Mass suit on, start with your feet shoulder width apart. Take a small step towards the first hurdle and jump over it with both feet. Ensure that you land squarely on both feet. Explode over the next hurdle and repeat the movement until the final hurdle. Aim to get your hips as high as possible and pull your knees to your chest as you clear each hurdle. Complete three sets resting 90 seconds between sets. There are many other rugby exercises for explosive strength. They include squat cleans, push press, power cleans, box jumps, vertical jumps, med-ball twists, stair running, bounding and step-ups. Incorporating the Juke Performance MASS resistance suit into these exercise will make you a faster, stronger, more agile and explosive rugby player.