Talent Opleiding Centrum Dutch Rugby Union (NRB)
Format & didactics
Introduction Core stability- and weighttrainingexercises
John Kenbeek
Fitness & conditioningcoach
No. Exercise Reps. Series Interval Didactics
1 Specific Warm-Up 2 mins. 1 10 sec squat
10 – 10 – 10 10 sec push up
10 sec crunch
2 Lunges 10 3 45 secs. Straight back
Le / Ri between series Look forward
Knee not in front of toes
Powerpush back
3 Push up: 5 per position 2 45 secs. Do not overstretch elbows
Shoulderwidth between series Straight back
Small On knees if needed
Le cross / Ri cross
4 Lunges 10 2 45 secs. Turn shoulder to front
with body turn between series knee (diagonal)
Turn after foot is planted
Hold for 3 secs.
5 Push up: 5 per position 2 45 secs. (see exer. 3 )
(see exer. 3 ) between series
6 Squat, no counter- 10 1 3 sec hold in 90° Start from 90°
movement Explosive movement
Come down in 90°
7 Lateral pull with 6 (3 Le/3 Ri) Sit back-to-back
buddy Arms hooked
Start op signal
Swap buddies
8 Squat body weight 15 3 45 secs. Down to 90°
(1 sec) Arms in front of chest
9 Game: boxing 1 min. 2 Gumshield!!
Touch shoulders with
open hand
Lots of movement
10 Ball wrestling 15 secs. (2x1)x1 Keep tempo up Gumshield!!
1x1 (4x1)x2 Ballcarrier must stay
2x1 on feet
11 Backbridge 3x15 secs Le/Ri 3 Hips high (in line)
1 leg extended
12 Push up 6 3 45 secs. On knees if needed
clap hands Explosive push
13 Climb round 2 (each) 2 Standing buddy keeps:
buddy Straight back
Hands in the neck
Knees slightly bend
14 Pull hands 20 secs. 1 In push-up position
Straight back
15 Wrestling 20 secs. 2 45 secs. Gumshield!
If shoulder on ground:
loose!
Le Left
Ri Right
Mins. Minutes
Secs. Seconds
Goal: increase core stability and introduction & preparation to weighttraining
Time needed: +/- 40 minuten (once familiarised with exercises).