The Benefits of Explosive Strength Training for Rugby Football

Unlike other forms of football, rugby can be usefully viewed as a succession of prolonged physical engagements, either between individual players or between groups of players. Each of these engagements demands the exercise of substantial physical strength. While basic strength training should form the foundation for such engagements, there should also be a focus on developing explosive strength appropriate to the particular activity.

During the extended periods when players are physically contesting with their opposing counterparts they are continually subjected to loading substantially greater than their own body weight. And, because that added resistance is live, there is often the problem of overcoming not only inertia but also counter force triggered by an initiating movement

In modern rugby considerable attention is given to fitness and aerobic conditioning as well as basic weight training, but there is very limited focus on the development of activity-specific explosive strength. This is despite the fact that an ability to very rapidly generate force can yield a competitive advantage in each of the areas of physical engagement in rugby:

Scrum and maul In the scrum or maul situation it is very difficult to shunt the opposing pack backward unless there is synchronised explosive activity. If a pack begins to move forward slowly or if just one or a couple of players attempt to initiate a shove, they are unlikely to be able to overcome the inertia of the opposing pack's body mass. In addition, the attempted drive forward will almost certainly trigger an almost immediate counter-shove. On the other hand if a pack suddenly and explosively begins to drive forward as a synchronised, coordinated unit, they are likely to be able to generate momentum and place their opponents on the back foot.

The key elements are that each of the forwards possess basic strength and a capacity to rapidly generate force. However, it is essential that their movements be synchronized. If any of these elements of strength, explosiveness and synchronicity are lacking the attempt is likely to prove futile or even counterproductive.

Tackle In a tackle situation there is great advantage in forcing the opponent, whether ball-carrier or tackler, back from the line of engagement. In order to do this effectively, the action has to be both powerful and virtually instantaneous.

In addition, ball-carriers with explosive leg drive are often able to brush past attempted tackles, while tacklers with similar attributes can forcefully secure the ball-carrier and take him to ground.

Ruck At the breakdown of play following a tackle the ability to push back or "clean out" opposing players from the ruck offers opportunities to win the contest for the ball or at least put the opposing team in a disadvantageous situation. The only effective way to win the breakdown contest is to apply very considerable force in an explosive manner.

Lineout The outcome of the lineout contest is largely dependent on how high the jumper can ascend, but also on how rapidly he can reach that point. This requires not only a very good vertical leap by the jumper, but also the ability of his support players to forcefully elevate him. Both jumping and lifting require specific forms of explosive strength.

When forward packs are evenly matched in strength and technique, and defensive techniques are well-coordinated, a game of rugby can often become a war of attrition, with teams attempting to wear one another down over the course of the game. It is very difficult to maintain concentration and alertness throughout an 80-minute game, and a capacity for explosive action allows the exploitation of fatigue and inattention. It provides surprise and unpredictability, while limiting the possibility of appropriate reaction.

Strength training for rugby should always be grounded on a solid foundation of basic strength; but coaches who are seeking to gain a sustainable competitive edge would do well to incorporate a comprehensive program of activity-specific training for explosive strength.

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3 Quick and Easy Pre-Yoga Stretching Techniques

All muscles tend to tighten up when idle, particularly the long muscles in your legs, back, and the sides of your body between your hips and your armpits. sitting for a long time in the same position at a desk or bench will often stiffen neck or shoulder muscles. Such stiffness creates tension in the body and can even influence your state of mind. But the most common danger of stiff muscles is that sudden movement that may cause damage.The following are some popular stretchers:

bend and Sway

With your feet apart and your hands on your hips, bend the upper body to the left; then bend back as far as you can go, then to the right, and then forward. bend to the left again and repeat. After several bends, reverse direction and do several more. You should feel the muscles stretching on both sides of your body. Clasping your hands behind your neck or above your head will increase the stretching benefit.

From the same starting position as above, sway, do not rotate, from one side to the other. Extending the arms high above the head will give you maximum benefit.

Wing Flaps

To loosen the shoulder muscles, stand with your elbows out and your fists together in front of you about neck high. Your forearms should be parallel to the floor. Slowly pull your fists apart, and bring your elbows back as far as they will go. Do several smooth repetitions. Raising or lowering the level of your arms will spread the stretch up and down your shoulders. Some other good stretchers include the bend, the groin stretch, the propeller, and the cobra.

bend

Begin with your feet together and knees straight but relaxed. bend slowly form the waist with your fingers pointing to your toes and your head bowed. When you have reached the farthest you can hold for 10 seconds. Then rise very slowly to a straight-up position. Repeat. If the muscles along the back of your legs are very tight, do not expect to touch your toes right away. just make sure that those leg muscles get a good stretch, and you will enjoy daily improvements.

Variation 1: bend slowly forward and clasp your hand hands behind your legs. Pull your body down slowly by bending your elbows out.

Variation 2: Clasp your hands behind your legs even lower than in variation 1. Pull your body down slowly.

For both variations, hold for 10 seconds.

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Reasons to Install a Hidden Home Security Camera

one of the biggest issues that we face in today's society is ensuring that our family and property are safe and sound at all times. Vandalism and burglary are sadly on the increase and and with it are the attempts of trying to make are homes safer to live in.

security systems

There are numerous security systems that are available today on the open market that gives the users everything that's needed in order to be safe, from hidden home security camera systems to monitor devices. We will explore some of the options available to us and see how a hidden system can benefit you.

A hidden home security camera system has the ability to function in many different ways for your safety and benefit; for instance, if you make the choice to put it in the children's room in order to ensure they are safe and to monitor them, a hidden home security camera system will be the best option due to the fact that your children may be tempted to play with the device if it is visible.

Another good example where a hidden home security camera system would serve a good purpose is in the event that a thief is aware of it and makes the decision to vandalize it in order to not be detected and break into the house with ease. If the cameras are hidden from view you will be able to have full-time surveillance with ease with no fear that someone can access it and interrupt your visual confirmation that there may be a thief.

Other security systems include wired and wireless home security cameras in addition to monitor home security, which is the most pervasive choice today. Having a monitored security system helps ensure that assistance will be on the way immediately if an alarm is triggered and you don't have to be concerned in the event you are away from your home or out of town as the authorities will keep a watch on your goods and property.

Helpful Advice

In order to make an informed decision for which system suits you and your property best it is a good idea to consider all the options that are available to you, in that way View can make a decision much easier where you would like to have a hidden home security camera and how to place it in such a way that it is not visible to any would-be thief's.

If a thief at various times observes obvious devices that a security system is in place it may have the effect of intimidating them and they may choose to leave your home alone; because in the end no one wants to get caught breaking the law and have to face penalties. Besides the thought goes through the mind of the would-be thief that there are many other properties that may not have a security system at all.

With the safety of your family and home it is a wise decision to install a hidden home security camera system as soon as possible as it will give you the safety and peace of mind that you will enjoy when you're away on vacation knowing that your home is always protected and watched.

Korbin Newlyn is an expert in the field of home security. If you would like to learn more go to Home Security Systems and at Wireless Home Security Systems

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