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Breakdown Fundamentals - Spiderman walk

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Breakdown Fundamentals - Spiderman walk

Along with other groundwork exercises this is a fantastic drill to build flexibility and strength while in a low position - Also known as "Aligator" walks they are very hard to do

Video Subtitles

Make sure everything's nice and low and control my knees come to my armpits. Okay, this gives you nice mobility in the hips activates the fixes your glutes the whole TD food in your groin okay to go down nice. No, I love it. And what do you want the opposite arm opposite leg? Okay.

Exercises to do at home

3:13

Fitness - Core work (Plank)

The core is the building block to every other conditioning exercise. The plank and progressions from the plank are perfect for EVERY rugby player at every level

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1:27

Breakdown fundamentals- Star push ups

This exercise is only for those who have worked on their conditioning previously. The star push up works all areas of the body and is a great way of strengthening your body for the contact elements of rugby, this exercise is a series of fundamental body movements to prepare the body for more agility and power close to the ground

1:12

Breakdown Fundamentals - 123 Push-up walk

A combination of stretching and conditioning this exercise prepares the body for contact and ground work. Building up a range of techniques and movements on or around the ground is helping to improve contact work for may players

5:27

Fitness exercises - Home or club

Here are a range of exercises for players to do at training or at home. The core techniques are the latest in conditioning for work at the breakdown

5:04

Training at Home

Players can develop their ability by putting in extra work outside of their rugby training sessions. Premiership coaches explain the benefits of training at home.

3:31

Crazy fitness drills

Keeping fitness & conditioning exercises fun and fresh is very challenging as coaches want to ensure these drills are tough and get the players fit. This clip highlights when fitness work should be done and shows some weird and wonderful examples to improve fitness & strength at the breakdown

1:51

Fitness - Body circuits are crucial

All elite fitness coaches will recommend body circuits for all rugby players. No player should be using weights unless they have followed a good core body weight program. This body circuit can be applied to junior players and senior players. We have other video clips that show the techniques in more detail

2:42

Fitness - Body squats

Body squats are one of the four main exercises recommended by conditioning coaches to increase your strength & power. This clip shows you the techniques you need plus the progressions

3:12

Fitness - Jumps for power

The best way to increase your power without expensive equipment is to integrate power-jumps into your training programme. S&C coach Jack Crehan explains how certain jumps can increase your power and how and when do do them

1:13

Fitness - Reptile crawls for rucking

Fitness exercises to help players improve their effectiveness in contact are very popular at present. Jack Crehan talks through this exercise and demonstrates how it should be done

3:04

Fitness - The Bear Crawl

This is a brilliant exercise to add to your circuits, warm ups or conditioned games to improve core strength. It is important to master the technique before performing high repititions.

4:54

Learning to squat

Squats are regarded as a key fundamental to improving a players strength & flexibility for many of the movements involved in playing rugby. Any exercise that can involve adding weight needs to be done safely and using the correct techniques

2:40

Techniques for squatting

Getting techniques right for using weights is the first thing that should be practised and mastered as part of any strength & conditioning program

1:20

Combat fitness - Press Up Jackal

Our combat & collision skills are behind the southern hemisphere and elite coaches are working hard to change this. Here is a simple exercise for both technique and fitness

4:27

Collision Fitness - Spinning Bears

Another innovative exercise from "The Athlete Factory" which combines speed & power with technical accuracy. These exercises can be applied to all age groups to build confidence

3:57

Functional Movement Warm Up Part 1

Every player should be able to perform these movements well! Mastering these will carry over to preventing injuries, managing collisions and maximising power and speed. Check out the related videos for part 2.

3:46

Functional Movement Warm Up Part 2

Every player should be able to perform these movements well! Mastering these will carry over to preventing injuries, managing collisions and maximising power and speed. Check out the related videos for part 1.

1:51

Breakdown Fundamentals - Bridge Endurance (Frogs)

Body position and supporting your own body weight is a contentious issue at the breakdown. In this drill a combat coach explains how to become better at supporting your own body weight. This is a series of body movements to strengthen the core and improve flexibility

1:28

Breakdown Fundamentals - Breakdance

This is TOUGH!! Fundamental movements for rugby now include more combat style techniques to build up strength for contact and breakdown work. This exercise works the core to improve balance, power and speed