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Rugby: Strengthen Your Hamstring

I am so pleased with all of the drills and advice on rugby. I am a...

Mokie, Rugby Coach

DESCRIPTION

Player lays down on own their back on the ground with right leg straight in the air.
Left leg is bent and the foot is placed on the ground.
Player uses their hips and hamstrings to lift the right leg up and bring it back to the starting position.

COACHING POINTS

Tennis consists of running and stops during every rally.
Hamstrings are responsible for the decelerating action of the run so any weakness in this area will have a negative impact on positioning to the shot and also can result in injury.
This exercise is a great way to make the warm up part more complete and also to strengthen a crucial area of physical development.

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OFTEN USED WITH...

Respond to Drop Shot:

Coach tosses low and short balls really close to the net. Player sprints and responds with counter drop shots.

Movement

Point To Cone:

Player stands in the middle of the box, which is set up by cones. Coach points to a cone and the player has to touch this cone as fast as possible. Player recovers to the middle after each run.

Agility & Fitness

Shadow Warm Up:

Players stand either side of the service line and face each other. One player acts as a mover, and the other as a shadower. The mover will move left and right across the service line, never backwards or forwards, and the shadower must keep up with their movements and follow them across the line.

Agility & Fitness

Quick Feet Ball Warm Up:

Player stands on the baseline and rolls the ball forward. They then run forward to catch up with the ball, but instead of picking it up, they use quick feed to run around the ball before running forward to catch it up again and do the same.

Agility & Fitness

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