CANTERBURY #RUGBYFIT 2018 - TRAINING PROGRAMME TEAM RUGBY DUMP
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CANTERBURY
#RUGBYFIT 2018
TRAINING PROGRAMME
TEAM RUGBY DUMP
TEAM RUGBY DUMP TRAINING PLAN
PHYSICAL AGILITY
SCHOOL OF CALISTHENICS
TEAM RUGBY DUMP AGILITY COACHES
David Jackson and Tim Stevenson are professional Strength + Conditioning coaches from
the School of Calisthenics, and with more than 10 years experience, have worked in over 30
different sports including rugby. They both specialise in Paralympic Strength + Conditioning
coaching, working with the UK’s elite Paralympic athletes and the British Paralympic Swim team
through London 2012 and Rio 2016 Paralympics before starting the School of Calisthenics.
David and Tim both have experience playing rugby union, with David playing professional rugby
for 13 years, racking up record league appearances and tries for Nottingham in the Championship.
1 FROGSTAND PROGRESSIONS
The frogstand is an entry point to hand-balancing,
which helps develop both shoulder stability and
strength. It makes for a great shoulder warm up drill
for rugby or upper body gym sessions.
/ START IN A DEEP SQUAT POSITION ON YOUR TOES WITH
YOUR KNEES OUTSIDE YOUR ARMS - LIKE A FROG SITTING
/ PLACE YOUR HANDS SHOULDER WIDTH APART ON THE
FLOOR AND SPREAD YOUR FINGERS OUT WIDE TO GRIP
WITH YOUR FINGERTIPS.
/ PLACE YOUR KNEES ON TOP OF YOUR ELBOWS ON YOUR
TRICEPS. ALTERNATIVELY, YOU CAN PUT YOUR ELBOW INTO
THE CREASE OF YOUR KNEE.
/ SCREW YOUR ELBOWS SO THEY POINT BACKWARDS,
EXTERNALLY ROTATING YOUR ARMS IN ORDER TO ENGAGE
THOSE ALL-IMPORTANT SHOULDER STABILISERS.
/ GRADUALLY LEAN FORWARD, TAKING MORE AND MORE
WEIGHT THROUGH YOUR SHOULDERS UNTIL YOU ARE ONTO
YOUR TIP TOES
/ KEEP PUSHING THE GROUND DOWN HARD AND THEN TAKE
ONE FOOT OFF THE FLOOR, BRACE YOURSELF AND THEN TAKE
THE OTHER FOOT OFF SO THAT YOU ARE BALANCING ON JUST
YOUR HANDS!
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
PHYSICAL AGILITY
1 FROGSTAND PROGRESSIONS
EXERCISE BUILD
/ TRY ONLY TAKING ONE TOE OFF THE FLOOR. ONLY BALANCING
FOR 1 SECOND CAN BE THE STARTING POINT.
/ TAKING ONE KNEE OFF THE ARM
/ TAKING BOTH KNEES OFF THE ARMS
/ SWAPPING KNEE POSITIONS
/ EVENTUALLY PRESSING UP INTO A HANDSTAND WHEN YOU
Fixing the hand on the ground creates a closed kinetic
HAVE THE SHOULDER STABILITY, STRENGTH, CORE CONTROL
chain training environment for the upper body. This
increases the demand on the shoulder stabilisers, AND FULL BODY AGILITY
creates joint compression (stimulating the rotator
cuff) and develops joint proprioception as well as body
awareness. Training the upper body and shoulders in
this way helps to prevent injury and prepares ourselves
for the impact demands we face on the rugby field,
whether that be in the tackle zone or contact ruck area
as an attacker or defender.
We find ourselves on the field in unpredictable positions
that require us to have a stable foundation upon which to
move and be agile. Much of the contact area is focused
on upper body impacts and the shoulders take the brunt
of this. Whether it’s making a tackle or handing off a
tackler, it’s important that first we have shoulder stability
to manage those points of contact which come at us in
unpredictable ways on the rugby field.
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
PHYSICAL AGILITY
2 HANGING / BOULDERING PROGRESSIONS
/ T HE JOB THEN IS TO OVERLOAD ONE SIDE AND SEE IF YOU
CAN ‘ACTIVE HANG’ ON JUST ONE ARM. YOU CAN DO THIS
PROGRESSIVELY BY TAKING ONE FINGER OFF THE BAR ON THE
OPPOSITE ARM ONE FINGER AT A TIME.
EXERCISE BUILD
/ START WITH SOME SIMPLE CLIMBS TO GET USED TO
GRIPPING, HANGING AND PULLING BEFORE CHALLENGING
YOURSELF WITH SOME MOVEMENT TESTS. HOW FAR ALONG
Agility requires us to move in multiple planes of motion. THE WALL CAN YOU GET? CAN YOU DO A SPECIFIC SERIES
On the field we have to react to what’s in front of us and
be able to move, be strong and agile in any situation.
OF CLIMBS? CAN YOU EVEN DO IT WITHOUT YOUR LEGS AND
FEET ON THE WALL TO REALLY TEST AND CHALLENGE THAT
Bouldering is another great close kinetic chain training
SHOULDER AND GRIP STRENGTH?
method to develop shoulder robustness. In bouldering
we are hanging, which challenges and develops both grip
/ O NCE YOU’VE BUILT UP YOUR CONFIDENCE THE KEY TO REALLY
strength and pulling strength.
MAXIMISING THIS TYPE OF TRAINING IS TAKING YOURSELF OUT
Bouldering walls can be found at most climbing centres OF YOUR COMFORT ZONE (OBVIOUSLY IN A SAFE WAY) BUT NOT
and will gives you the opportunity to test and develop
your grip, hanging and pulling strength in unpredictable
TAKING THE EASY CLIMB OR GRIP. CHALLENGE YOUR REACH,
and dynamic movements. If you don’t have access to a LOOK TO MOVE IN NEW AND DIFFERENT WAY TO PROBLEM
bouldering wall you can still get the benefits in the gym SOLVE THE CLIMBS YOU HAVE, GIVING YOUR SHOULDERS
or even at home, if you have a pull up bar or anything to STRENGTH IN OUTER RANGES OF YOUR REACH. THEREFORE
hang from.
BUILDING UP THE ROBUSTNESS, STRENGTH AND MOVEMENT
Many gyms have more hanging options than ever OPTIONS YOU HAVE AT THE SHOULDER SO YOU CAN USE THEM
these days. The key is to use them in more of a creative IN ANY UNPREDICTABLE POSITIONS YOU MAY FIND YOURSELF
‘climbing’ way rather than just conventional pull ups or
ON THE RUGBY PITCH!
chin ups if you want ‘bomb proof’ shoulders with more
movement options and robustness.
With increased grip strength and movement options,
you are preparing yourself much better for rugby. As
/ S TARTING WITH JUST A SIMPLE HANGING POSITION YOU MUST a defender, when you have to react, reach and grab an
FIRST CREATE TENSION THROUGH THE SHOULDER GIRDLE. THIS attacker to make a last ditch tackle, having better grip
IS CALLED AN ACTIVE HANG. and strength in out of reach positions is something that
you, your teammates and coach will all be grateful of!
/ D RAW YOUR SHOULDER BLADES BACK AND DOWN TO TAKE YOU
OUT OF A DEAD HANG OR SLACK POSITION USING YOUR MID /
LOWER TRAPS AND RHOMBOIDS TO DO THIS (NOT PULLING UP
FROM THE LATS AND BENDING ELBOWS).
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
PHYSICAL AGILITY
3 BEAR CRAWL PROGRESSIONS
/ S TART IN FOUR-POINT KNEELING WITH YOUR HANDS
SHOULDER WIDTH APART, DIRECTLY UNDER YOUR SHOULDERS,
SPINE AND PELVIS IN A NEUTRAL POSITION AND KNEES ON THE
FLOOR HIP WIDTH APART.
/ T O GET STARTED, LIFT YOUR KNEES OFF THE FLOOR SO
THAT YOU ARE SUPPORTED BY JUST YOUR TOES AND HANDS.
TO DO THIS YOU MUST PUSH DOWN INTO THE FLOOR WITH
YOUR SHOULDER, CREATE TENSION THROUGH THE SHOULDER
BLADES AND ENGAGE AND BRACE THE CORE, SO THAT YOU
MAINTAIN A NEUTRAL SPINE WHEN YOU LIFT YOUR KNEES
UP OFF THE FLOOR.
/ C HALLENGE THAT BODY POSITION AS YOU MOVE FORWARD,
BACKWARDS AND SIDEWAYS.
Around the contact and ruck area in rugby we need to
be agile and be able to get back to our feet, so that we
can be effective again in the game. In rugby we often get
caught in compromised positions on the floor and to be
effective at the ruck we need to get back to our feet as
quickly as possible.
With bear crawls you will literally be working your entire
body and, most importantly, will learn how to connect
the kinetic chain effectively so you have full control over
total body movements.
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
PHYSICAL AGILITY
3 BEAR CRAWL PROGRESSIONS
EXERCISE BUILD
Once you have the basic bear crawl, you can then get
creative on how to move in an out of this position:
/ FIRST, LOOK AT GETTING TO YOUR FEET AS QUICKLY AS
POSSIBLE FROM THE BEAR CRAWL POSITION
/ DRIVE UP AND ‘POP’ INTO THE ATHLETIC READY POSITION,
FEET SHOULDER WIDTH APART ON THE BALLS OF YOUR
FEET READY TO REACT AND MOVE IN ANY DIRECTION.
You can develop this further by going through multiple
movements before ‘popping’ to the end point of the
athletic ready position. For example:
/ START IN THE BEAR CRAWL POSITION, DROP DOWN TO THE
FLOOR ON YOUR CHEST, ROLL TO ONE SIDE, POP BACK UP TO
THE BEAR CRAWL AND THEN POP INTO THE ATHLETIC READY
POSITION TO FINISH.
/ GET AS CREATIVE AS YOU LIKE, THINK ABOUT THE DIFFERENT
POSITIONS YOU CAN FIND YOURSELF AT THE BOTTOM OF A
RUCK FOR EXAMPLE AND HOW QUICKLY YOU CAN GET BACK
TO YOUR FEET AND BACK IN THE GAME!
Having control of your body and being able to support
your own bodyweight at the ruck is key, not only to having
the chance for turnover but also to avoid getting penalised
by the referee for being off your feet at ruck time!
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
POWER AND STRENGTH
ALEX CROCKFORD
FULL BODY STRENGTH
Creator of the #CrockFit Fitness Plans, Alex Crockford is a leading figure in Britain’s
strength and fitness scene. Known for his emphasis on full body strength, Alex has a wealth
of experience in guiding people to their #rugbyfit goals. Alex has always had an interest in
rugby, and had great success in schoolboy rugby.
Alex has prepared three full body, team exercises which not only focus on conditioning
a player’s strength, but also help to build team work. These can be carried out in various
scenarios with a multitude of equipment.
1 TYRE FLIPS
/ SQUAT DOWN REACHING UNDER THE TYRE
/ S TAND EXPLOSIVELY, USING YOUR LEGS AND KEEPING YOUR
CORE ENGAGED TO LIFT THE TYRE UP TO YOUR CHEST BEFORE
DRIVING FORWARDS TO FLIP THE TYRE. PUSHING THE TYRE
FORWARDS IS BUILDING STRENGTH IN YOUR UPPER BODY, AND
WILL HELP IMPROVE YOUR TACKLING.
/ R UN TO THE OTHER SIDE AND FLIP THE TYRE BACK OR
CONTINUE FLIPPING IT IN ONE DIRECTION FOR 5 REPS BEFORE
FLIPPING BACK IN THE OPPOSITE DIRECTION. RUNNING
AROUND THE TYRE FOR THE NEXT REP WILL HELP YOU BUILD
SPEED AND AGILITY.
/ S TART WITH 1 MINUTE SET – REPEATED X5 (AIMING FOR MAX
REPS IN 1 MINUTE). PERFORMING AS MANY REPS AS POSSIBLE
WILL WORK YOUR OVERALL CONDITIONING AND STAMINA AND
WILL HELP YOU STAY STRONG AND FAST FOR THE DURATION OF
A MATCH.
This exercise predominantly builds lower body strength
and power! The major muscle groups worked include EXERCISE BUILD
quadriceps, shoulders, triceps, forearms, back, chest,
abdominals, calves and hamstrings. To progress this exercise, you could increase the weight
of the tyre to make it more challenging as you get
This exercise focuses on your lower body strength and stronger. If you don’t have access to heavy tyres then
explosiveness to lift the weight relevant to rugby scrums, you can perform a Barbell Deadlift and increase the
tackles and sprints. weight to make it suitable for you.
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
POWER AND STRENGTH
2 TUG OF WAR (WEIGHTED SLED PULL)
/ ATTACH A HARNESS AND CABLE TO A HEAVY SLED
/ P ULL BACK BY SITTING DOWN LOW AND ENGAGING THE LEGS
TO PUSH AWAY FROM THE FLOOR.
/ KEEP A STRONG UPPER BODY AND BACK TO PULL THE WEIGHT
/ W
ORK FOR 30 SECONDS. REST FOR 10 SECONDS. REPEAT FOR
4-5 SETS
/ 3 0 SECONDS SET X 5 (AIMING FOR MAX WEIGHT IN 30
This is a full body strength exercise, and focuses mainly
SECONDS)
on isometric strength, meaning you will get stronger in
a static strength situation rather than a dynamic one, EXERCISE BUILD
which replicates many situations in rugby. Muscles
worked with this exercise are upper back, hamstrings, In the gym, you can add more weight to sled to increase
quads, calves, shoulders and forearms the intensity of this exercise. You could also get a team
mate to sit on the sled to work on your team building
Tug of war is an all body workout which needs strength and positive encouragement, as well as extra load!
from the lower and upper back to lock and hold the
pulling position; explosive strength from the hamstrings,
quads and calves to burst, press down and move
backwards; and gripping power from the arms to keep
everything in order.
Not only does this add value as a team-building exercise
but, utilising the mentioned muscles in unison, helps
with overall performance on the rugby pitch.
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
POWER AND STRENGTH
3 CAR PULL (WEIGHTED SLED PUSH)
This exercise focuses on full body strength (primarily
lower body) to prepare the body for many of the
actions you would expect to experience within a rugby
match. It is a significant core exercise too, which will
help you build a solid base! The key muscles worked
are your posterior chain, hamstrings, lower back, glutes
and quads.
Training with a weighted sled (or car) allows your
muscles to build resilience to power drives. Facing
forward and dragging weight will build muscle in
your calves, hamstrings and gluteus maximus. This is
excellent training for driving in the scum and all other
pushing plays. Relying on two members of the team to
gain the momentum mimics an environment similar to
a heated rugby pitch and encourages teamwork.
/ LOAD THE SLED WITH THE ADEQUATE AMOUNT OF WEIGHT
/ ATTACH ROPE/HARNESS TO THE SLED
/ S TAYING LOW, DRIVE YOUR FEET INTO THE GROUND AND PUSH
THE WEIGHT FORWARDS WITH A POWERFUL LOWER BODY
/ W
ORK FOR 30 SECONDS. REST FOR 10 SECONDS.
REPEAT 4-5 TIMES
/ 30 SECONDS SET X 5 (AIMING FOR MAX SPEED IN 1 MINUTE)
EXERCISE BUILD
This exercise can be built up by adding more weight
to make it more challenging and build more strength.
You can vary this exercise up by using a harness or by
holding on to the sled bars to push with your arms,
adding more upper body strength to this exercise.
CANTERBURY.COM
TEAM RUGBY DUMP TRAINING PLAN
ENDURANCE
ALDO KANE
ENDURANCE COACH
Aldo Kane is a former Royal Marines Commando Sniper turned world record setting
adventurer and endurance athlete.
Aldo joined the Royal Marine Commandos at the age of 16 and during his 10 years of
service he became one of the youngest snipers in the UK armed forces. Since leaving the
forces Aldo has become a specialist in extreme, hostile and remote environments and
has also gone on to set a world first, world record for a huge feat of endurance in rowing
across the Atlantic in fifty days. Aldo was brought in to help the team build both their
muscular and mental endurance ahead of the Canterbury #Rugbyfit final.
1 BARREL CARRY
WHAT IT IMPROVES
/ ENDURANCE
/ STAMINA
/ TEAMWORK
/ COMMUNICATION
/ PROBLEM SOLVING
/ GRIP STRENGTH
/ UPPER BODY STRENGTH
The team must carry a beer barrel between them over / DETERMINATION
an assault course passing the barrel between each other.
/ RESILIENCE.
The distance and obstacles are long enough to ensure
that all team members get a chance to carry the barrel. EXERCISE BUILD
The barrel must not touch the ground from beginning The drill can be scaled up or down depending on
to end. the fitness of the team. Weight can be increased or
decreased. Distance can be increased or decreased.
Exercise can be done at home, outside or in the gym.
Substitute the barrel for any of the following: kettlebell, Team size can be increased or decreased accordingly.
Sandbag, kitbag, 20kg weight, telegraph pole. The
The barrel carry is relevant to rugby because it trains
distance can be done in relays in a gym hall, a field
endurance and strength, both of which are needed
or in the park.
to finish an 80 minute game. It’s an awkward size
and shape and requires the team to work together to
achieve a single goal. Dragging the Barrel through
an assault course also trains things like grip strength,
determination, courage and resilience.
CANTERBURY.COMTEAM RUGBY DUMP TRAINING PLAN
ENDURANCE
2 STEPPING TYRES
EXERCISE BUILD
The drill can be scaled up or down depending on the
fitness of the team. Time can be increased, length of tyre
course can be increased or distance between the tyres
can be increased.
This drill must be carried out for longer than 15 minutes
to ensure the players are working at an endurance level.
This will train quick feet and agility whilst being tired
and worn out. This is relevant to rugby at the end of the
match when players are tired and still require to have
The team must do relay races through a set of off-set
agility and quick feet.
tyres which force the player to step each foot inside
a different tyre whilst still making forward progress.
This drill must be completed over a period of time that
ensures players are working in the endurance zone.
Exercise can be done at home, outside or in the gym.
Substitute the tyres for cones, squares in a pavement or
even roll out agility ladders.
WHAT IT IMPROVES
/ ENDURANCE
/ QUICK FEET
/ AGILITY
/ COMMUNICATION
/ PROBLEM SOLVING
/ EYE – FOOT CO-ORDINATION
/ RESILIENCE.
CANTERBURY.COMTEAM RUGBY DUMP TRAINING PLAN
ENDURANCE
3 ROPE CLIMBS
The team must carry out 50 rope climbs between
them. From the bottom to the top and back to the
ground is one repetition. The team must carry out
50 reps to get the muscular endurance work out. The
technique is to use the whole body, not just upper
body, a common mistake.
Exercise can be done at home, outside or in the gym.
Tie a rope into a tree, off a goal post or use a rope
pulling machine in the gym.
WHAT IT IMPROVES
/ MUSCULAR ENDURANCE
/ UPPER BODY STRENGTH
/ FINGER AND GRIP STRENGTH
/ TEAMWORK
/ RESILIENCE
EXERCISE BUILD
The rope climb it’s self trains grip and strength, but
to carry out several rope climbs, it trains muscular
endurance in the areas that matter, such as grip strength,
upper and lower body strength and finger strength at the
end towards the end of a match.
CANTERBURY.COMTEAM RUGBY DUMP TRAINING PLAN
SKILLS
BEN FODEN
SKILLS COACH
Ben Foden is an English rugby union player who has spent over 10 years playing at the
highest level of professional rugby for both Northampton Saints and Sale Sharks. He
operates predominantly as a full-back but has also previously played at scrum half and
on the wing. Ben has made over 30 appearances at international level for England
scoring 35 points in the process.
Ben has been brought in to help Team RugbyDump perfect their attacking skills ahead
of the Canterbury #Rugbyfit final against Team RugbyLad. .
1 FOUR POD SYSTEM STAGE 1
The four pod system is a basic attacking drill which
places focus on passing through the hands and
re-aligning the attacking line, this exercise can be
practiced by both the forwards and backs of a team.
Stage one of the exercise is all about communication
and executing the right pass under pressures. To begin
the exercise, you must place four cones in a diamond
shape on the floor. The four players involved in the
drill must run round and take up a position on each of
the cones. The player at the head of the diamond will
become the first receiver of the ball with the two players HOW IS THE EXERCISE BENEFICIAL
either side of him acting as inside receiver and outside / IMPROVES COMMUNICATION
receiver options and the receiver at the back running a / IMPROVES SHAPE IN THE ATTACK
deeper wider line.
/ HELPS EXECUTE THE RIGHT PASS UNDER PRESSURE
The first receiver will receive the ball from an acting / GOOD FOR GETTING THE BALL IN AND OUT YOUR HANDS
scrum half and will make a pass listening to the calls / GOOD FOR PRACTICING RUNNER DEEPER LINES
around him. The player at the back of the diamond will
act as the overriding call in this drill so if he makes a EXERCISE BUILD
call then the first receiver plays the ball back rather than This stage of the drill is relatively straightforward
laterally with the player making a late run behind the however the best way to build on this exercise is to
outside receiver. The key areas to focus on at this stage of continue the link up play after the first phase of play
the drill are communication, talking the space and then with the players that don’t receive the initial pass
combining these two elements to execute the right pass.
working to support the second receiver.
CANTERBURY.COMTEAM RUGBY DUMP TRAINING PLAN
SKILLS
2 FOUR POD SYSTEM STAGE 2 3 FOUR POD SYSTEM STAGE 3
Stage 2 of the four pod system is about harnessing the The final stage of the four pod system is combining the
skills learnt in Stage 1 through adding to defenders to first two stages and putting both into a game situation.
the drill. The drill will involve five attackers and four defenders
and will start as per Stage 1 with the scrum half playing
For this stage we will add two defenders to the drill, the ball into the first receiver. The attack will have three
one to defend the inside channel and one to defend the phases to attack the defence and score with one defender
outside channel. The drill starts off the same as Stage 1 being removed after each tackle made. The defence must
but in Stage 2 the player must attack the gap between make grip touch tackles only and the attacker must go
the defenders to draw them in before offloading the ball down on each tackle and place the ball back.
depending on the call he receives.
EXERCISE BUILD
It is important that the first receiver tries to engage the
defender before making a pass and that he doesn’t wait The best way to build this exercise is to run the
for the defence to make the first move. In the instance exercise off the back of a set piece such as a scrum or
where the defence stands off the receiver should attack a line-out to make the play as realistic as possible.
the space.
WHAT IT IMPROVES
/ IMPROVES COMMUNICATION
/ IMPROVES SHAPE IN THE ATTACK
/ HELPS EXECUTE THE RIGHT PASS UNDER PRESSURE
/ HELPS IMPROVING OFFLOADING SKILLS
/ ENCOURAGES ATTACKING THE SPACE AND BREAKING
THE GAINLINE
EXERCISE BUILD
To build on this stage of the drill the defenders can
communicate between themselves beforehand on how
they will press the attack. For example, one defender may
rush forward forcing the first receiver to react quicker.
Another way to build this stage is for the first receiver to
make contact with the defender before offloading.
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