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In my latest YouTube video I show you a multi muscular movement workout which is easy to do. It incorporates eccentric, concentric and isometric exercises. These develop greater power and also resilience - so they are great at combatting injury.
You’ll see box to box jumps, drop and block jumps with added weight, and isometric squats and hamstring bridges, for example. We will often do this workout in season as it does not have a too draining effect on muscles or mind. It’ll often be a part of our Saturday workout when there are no comps. In terms of reps and sets we’re looking at 3-4 x 6 reps of the jump exercises and 3-4 sets of the eccentric ones with some variation (where relevant) with the angles or limbs positions held. Holds are around 10sec. If you’ve any specific questions then let me know. Jargon buster: Eccentric - muscular lengthening Concentric - muscular shortening Isometric - no muscular action  
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No matter what your sport - and indeed even if you are a sprinter or a jumper - you need to understand how to apply force Developing speed and power for sport - in this case rugby - is a new departure for me as at Oct 22 in terms of making videos for my YouTube channel. I've often been asked to help players from various sports get faster and I have worked with all levels of players from international hockey players, to academy footballers to country standard rugby players. Some of you have also asked me to create some videos on this subject. So, I have dipped my toe in the water with this introductory video, which has a rugby focus. I always start by applying the basics of sprint training - and this is what you will see some of in this video. No matter what your sport - and indeed even if you are a sprinter or a jumper - you need to understand how to apply force and what the mechanics are of top end sprinting. And if you are a rugby player of footballer, for example, I believe that you need to do this before moving onto more sport specific speed drills. As I say in the video if you don't know how to apply force then you won't be able to maximise your acceleration, for example. I worked with the two young rugby players in the video across this summer and they improved significantly in terms of their ability to express power and increase their speed. They also showed greater speed on the pitch - that's when it really matters. Do let me know what you think of this video and whether you are interested in finding out more. As well as practical experience of working with athletes from various sports I have also written a book: "The Complete Guide to Sports Training" And I've also written hundreds of articles on sports specific training and trained with professional rugby and football players, for example. |
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