Rugby Training Drills – The Basics

Core Skills and Fitness Rugby Training Drills

Rugby has been likened to a war game, with tactics and game play being backed up by core skills and fitness. To excel at the game, one needs a balance of the two. In this article, we will look at a  few key fitness and core skills exercises which can be conducted both on and off the field. Enter rugby training drills.

Most of them involve the ball, which is a great motivator as many players find ball work much more rewarding than pure fitness training. Please note that these exercises are for a pair of players, not individual work.

Rugby training drills are an important part of improving yourself and your team. Many of the rugby sites online which offer these rugby training drills will also offer some NRL betting tips for those who have a real love of the game, and are eager sports bettors

Truck And Trailer

This exercise improves both cornering and ball passing in tight spaces.

  • Draw a small square on the frilled using tape or chalk, about 5 meters by 5 meters.
  • The “truck”, runs around the square as a balanced but fast pace, while the “trailer” tries to stay as close behind him as possible.
  • While running, small pop passes between the two should occur
  • Keep this going for one minute intervals with 2 minutes rest in between.

Continuous Defending - rugby training drills - fitness collaborative

Relay Races

Much of the game relies on a sudden burst of speed and power in order to score a try, or catch a ball. Although relay races are common enough to be played at most high school athletics meets, they make a great rugby exercise too.

  • Set up two cones about 50 meters apart
  • Each player has to race around the cone carrying the ball and pass it to the other player when they reach the start again.
  • This can be done by more than one team to add to the competitive edge or involve a third person to time you to see if you can improve.

Bending Poles

Bending poles or agility poles are a great way to improve balance as well as speed and agility. Being able to alternate your weight to each foot is imperative to this exercise.

  • Set up a series of poles which are either solid into the ground or in buckets filled with sand, about 2 meters apart.
  • Each player has to run down the line of the poles, weaving in and out as one would do in a slalom ski course.
  • Time the runs to see who is the fastest and whether you improve or not.
  • This can be extended by setting up two courses and carrying the ball throughout the course.

Continuous Defending

This exercise requires three players. In this set of rugby training drills both speed and tactics play a part, increasing the core skills of tackling and dodging. No equipment is needed other than a ball and the three players.

  • Two players have to beat one defender by drawing and passing between themselves,
  • Initially, the defender tackles by using a two handed touch, although this can be extended to proper tackling for more advanced players.
  • As soon as the player’s score, the initial ball carrier becomes the defender, the scorer becomes the initial ball carrier, and the defender becomes the support player.
  • This continues for 30 seconds to a minute, with 2-minute breaks in between.

 

Are Smart Watches A Help Or A Hindrance To Getting Fit?

Today’s modern lifestyle makes sitting around and not exercising all that much easier. Growing trends towards getting off the couch are sweeping the world, however, along with little gadgets which claim to make your exercise time that much easier and fun.

Smart Watches, Your Fitness Friend On Your Arm

The smart watch is one such gadget. Falling into the smart device family, this little piece of technology is light, easily transported and always available. It can do all sorts of incredible things, such as answer phone calls, display messages, and of course, track your fitness goals and experiences. The Apple watch is one of the most popular smart watches aroudn today, as is Samsung’s competitor to the Apple watch, the Samsung Gear 3.

Motivation By Your Side

No one likes exercising alone, especially if they are just trying to get into it. The smart watch can help here, as it is almost like having an exercise partner with you all the time. You can set your goals on your watch when you are feeling particularly motivated, and your little friend will remind you of them at regular intervals.

Your watch can be used to play music to you while you sweat, or even say little motivational insights to keep you going. One can even access an online sports betting guide, read up on a few stats and take a breather while placing a bet on your favourite team.

It will track your steps, tell you when you have done well, announce how many calories you have burned, and even tell you what to eat post workout.  Stefan Olander, Vice President of Digital Sport at Nike says that sports trackers are extremely motivational and has quoted: “There’s incredible power in knowing how you’re doing”

The Flip Side To “Tracking”

As much as knowing how you are doing is incredibly motivating, the flip side to this is becoming more and more common. Over tracking is becoming an obsession whereby people use their smart watches to track their every movement.

This can cause one to become obsessed with one factor of fitness to the detriment of an overall healthy lifestyle.  Joshua Klapow, PhD is a clinical psychologist from the University of Alabama.

He has studied the effect of smart watches and other fitness tracking devices and warns: “You can get so caught up in tracking that it overtakes you emotionally and psychologically…Over tracking syndrome can be problematic when the behaviour you’re trying to engage in becomes secondary to the numbers.”

The Social Network Aspect

Sharing your progress on your personal fitness journey with your friends can be motivating in itself. As envisioned by technology visionaries like Mark Zuckerberg and Steve Jobs, it’s important that devices help people connect. That’s why many smart watches allow you to automatically update and share any exercise achieved, such as runs or even simple workouts. Sharing anything on the web, even to your close friends, opens you up to judgment.

Let’s face it, most people judge others even if they don’t realise it. When you are doing well, and sharing your progress the positive comments can help to spur you on to even greater heights and achievements. There is nothing like feedback from real people to motivate you into reaching your goal.

smart watches - activity tracker - keeping fit with a smart watch

Unfortunately, like everything else in the world, this has a flip side too. Regular updates may peter out if you lose motivation, which may have a spiral effect on your psyche.

Knowing that your updates are fewer and further between may make you feel like a failure, thus perpetuating the cycle of being demotivated even more.

So, What’s The Verdict on Smart Watches?

In summary we can be safe to say that a smart watch can be both a help and a hindrance, depending totally on how you use it and let it affect you.

3 Tips for Staying Fit When at Home

Woman planking at home in order to stay fit and healthy

It’s important that we’re always working on staying fit, regardless of our circumstances are. No matter what kind of exercise it is that you most enjoy, the possibilities that you can do so without leaving your house are big.

You do not need to visit gyms in order to stay trim, and not only are you far more likely to do what you need to if you don’t need to commute, the money you save can be spend on rewarding yourself for sticking to your schedule!

Resetting Your Overall Attitude is Vital

When it comes to staying fit, your first task will be resetting your mind, and taking the focus back to your daily life, instead of having exercise immediately associated with having to go to a gym, or, at the very least, having to shell out money in order to get costly equipment installed in your home.

A great way to start making staying healthy a part of each moment of our day-to-day lives is to rethink the ways we eat. Simply not purchasing foods that are high in calories and low in nutrients can go a long way towards motivating you to stay in shape and away from the carbs and calories you are trying your best to avoid.

dumbbells at home workout to maintain and improve fitness for staying fit

Remember to Reward Yourself is Key to Staying Fit

When you have set your schedule for exercising at home, whether it is an hour of yoga 3 times a week, a run before work in the morning, or a 30-second plank 3 times a day, remember to include milestones in your timetable and properly reward yourself each time you reach one. This is integral to stating fit, as your goals have to be progressive.

These can be made up of a certain amount of time that you stick to your timetable, such as exercising for 5 days straight, or losing a certain amount of weight, but are important, and will help keep you going when the going gets tough.

One very popular way to do this is with a quick real money game at a top Canadian mobile casino –you will not need to break your day up by commuting to a land-based casino in order to play, and can relax and have fun with top titles right from wherever you are, as well as gaining real money rewards on top of the relaxation and enjoyment the games provide!

Work Activities into Those You Already Enjoy

If you enjoy a particular television series or love reading at home, find a way to combine these pastimes with those that help you lose weight and aid in staying fit.

You could binge-watch your favourite show with the condition that you spend some of that time doing exercises with easily portable equipment like dumbbells, for example, or make it a rule that between each episode you need to hit 100 sit-ups.

Taking your book with you onto the Stairmaster, if you have one, is a great way to keep your mind off of the time you are spending doing something you don’t enjoy, exercising, with something you really do enjoy!

You could even make it a rule that the only time you are allowed to read your favourite novels is when you are in motion, and thus motivate yourself to do more every day.

Tips for Living a Balanced Lifestyle to Imrpove Fitness

balanced lifestyle fitness runner on bridge

For many Australians their busy lifestyle leaves little time for relaxation or exercise and after a while the fast-pace may get a little hard to bear.  Day to day pressures can build, stress and illness become a regular occurrence and a general feeling of being run down can become prevalent if you don’t take the time to relax, unwind, exercise and try and create a balance in your life.

The importance of a balanced lifestyle is often underrated but by maintaining your health, fitness and peace of mind you’ll feel far better and benefit from being energised and in control. It may be a challenge to create  a balance but managing your daily activities and making time for exercise and recreation will lead to a better quality of life overall.

These tips for living a balanced lifestyle will assist you emotionally, physically and mentally and are designed to set you on the path to happiness, fitness and fulfilling your full potential.

Exercise Regularly

Being unfit can have a number of negative effects on your body and not only does exercise improve your physical health, it’s also mentally very good for you. Taking the time to visit a gym, go for regular walks, swim or enjoy a yoga class will have short term and long term benefits and will leave you looking and feeling great. By setting aside time for exercise you’ll build up you fitness and avoid burnout. Australia has a number of excellent gyms and plenty of beautiful scenery, so you can choose to enjoy the great outdoors or work out under the guidance of a fitness instructor.

Make Time for Fun

This may sound a little unspontaneous but setting aside time for recreational activities is essential to your well-being. The benefits of relaxing and having fun are numerous and one of the preferred recreational activities for many busy adults is online gambling. With the abundance of online casino Australia sites that cater to enthusiastic players it’s even easier to sit back and relax in the comfort of your own home, as these casinos allow you to enjoy all your favourite games whenever you desire. Ideal for keeping you amused and entertained, this is just one of the many activities that can be enjoyed and add value to your down time.

Follow a Healthy Diet

Staying fit, exercising regularly and enjoying recreational activities are a great start but it’s also important that you eat healthily and follow a diet that’s packed full of nutrients and vitamins. If you are working out regularly you’ll also need to ensure that your body is getting enough fuel and that you are following an eating plan that’s healthy and wholesome. Eating well will give you more energy and ensure that you can tackle whatever life throws at you head on.

Adjust your Mind-set

If you get stressed out easily, find it hard to motivate yourself when you feel overwhelmed or never seem to have time for yourself, you need to adjust your mind set and create an efficient schedule that allows you to enjoy all the benefits of a healthy, balanced lifestyle. Recharging your batteries, getting enough exercise and coping with whatever life throws at you without incurring too much stress are all part of managing your mind set in a positive manner.

A well balanced life style will ensure you enjoy every minute to the full and whether you want to play online casino games, hit the gym or go for a walk, creating equilibrium is essential.

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