Core strengthening exercises are something that every rugby player will wish to achieve to better the game and avoid injuries while on the rugby field.
A rock-solid core: That is all a rugby player needs to tell the world about his or her sculpted body. However, it is more than just being shirtless and looking good.
More importantly, it is not less than keeping fit on the field.
Let’s find out why core strength is a game-changer and how you can build a bulletproof midsection.
Why Core Strength Matters in Rugby
Think about the last time you got tackled or had to push in a scrum.
Your core was working overtime, wasn’t it?
A strong core is your secret weapon for:
- Generating power in tackles and runs
- Maintaining stability during scrums and rucks
- Improving balance and agility for side-stepping defenders
- Reducing the risk of lower back injuries
World Rugby and the International Rugby Board (IRB) emphasize core training for good reason.
It’s the foundation of every movement on the pitch.
Understanding Your Core Muscles
Your core isn’t just your abs.
It’s a complex group of muscles that includes:
- Rectus abdominis (the “six-pack” muscles)
- Obliques (side abs)
- Transverse abdominis (deep core muscles)
- Erector spinae (lower back muscles)
Together, these muscles provide stabilization for your spine and convey force from your upper body to your lower body.
They’re like the weight belt your body was born with.
Top Core Exercises for Rugby Dominance
Time to create the toughest core for the most rigorous matches?
Here are the killer exercises to get you started:
1. Plank Variations
The humble plank is for good reason one of the staples of any routine.
It hits all your core muscles and also improves stability.
Try these variations:
- Standard plank (aim for 60 seconds)
- Side plank (30 seconds each side)
- Plank with leg lifts (alternating legs for 30 seconds)
Pro tip: Imagine Jonny Wilkinson’s laser-focus while holding these planks.
2. Russian Twists
Great for rotational strength, which is crucial for passing and tackling.
- Sit on the ground with knees bent
- Lean back slightly, keeping your back straight
- Twist your torso from side to side
- Add a medicine ball for extra challenge
Benchmark would be 3 sets of 20 reps.
3. Medicine Ball Slams
This explosive movement mirrors the power needed in rugby.
- Stand with feet shoulder-width apart
- Raise a medicine ball overhead
- Slam it down to the ground with full force
- Catch it on the bounce and repeat
Do 3 sets of 10-15 reps.
4. Stability Ball Jackknife
This exercise challenges your balance and works your entire core.
- Start in a push-up position with your shins on a stability ball
- Pull your knees towards your chest, rolling the ball forward
- Extend back to the starting position
Do it for 3 sets of 12-15 reps.
5. Cable Woodchoppers
Perfect for developing rotational power, like when you’re fending off defenders.
- Stand sideways to a cable machine
- Pull the cable from high to low across your body
- Control the movement back to the starting position
- Switch sides after each set
Do 3 sets of 10 reps on each side.
Integrating Core Strengthening into Your Rugby Training
Now, you might be thinking, “When am I supposed to fit all this in?”
Good news – you don’t need hours of dedicated core work.
Here’s how you can make it work:
- Add 10-15 minutes at the end of regular training sessions with core exercises
- Aim for 2-3 core-focused workouts per week
- Progressively increase difficulty as you get stronger
Remember, consistency is key.
Even All Blacks legend Dan Carter swears by regular core work.
Rugby-Specific Core Drills
Let’s get rugby-specific with these drills:
Scrum-Focused Exercise: Weighted Plank Hold
- Get into a plank position
- Have a teammate place a weight plate on your back
- Hold for 30-60 seconds
- This mimics the pressure you’ll feel in a scrum
Tackle-Specific Movement: Medicine Ball Rotational Throws
- Stand sideways to a wall
- Hold a medicine ball at chest height
- Rotate your torso and throw the ball against the wall
- Catch and repeat
- This builds the explosive rotational power needed for tackling
Ruck and Maul Stability: Single-Leg Romanian Deadlift
- Stand on one leg, holding a dumbbell in the opposite hand
- Hinge at the hips, lowering the weight towards the ground
- Return to standing
- This improves balance and core stability for rucks and mauls
The rugby athlete is a game-changer for core strengthening exercises as it makes the player perform better and reduces the chance of injury.
Injury Prevention Through Core Strength
Rugby is a contact sport that involves falls and lands, so injuries are just part of the sport. However, a good core can be your defense against common rugby injuries. So, let’s look at how you will prevent such problems through core strength:
Lower Back Pain
A weak core often leads to lower back strain. Exercises like the bird dog and superman holds can strengthen the lower back and prevent pain during long matches.
Hamstring Strains
Believe it or not, your core plays a role in hamstring health. Exercises like the stability ball leg curl work both your hamstrings and core, improving overall stability.
Shoulder Injuries
A stable core helps maintain proper form during tackles, reducing the risk of shoulder injuries. Try incorporating exercises like the plank with shoulder taps to improve upper body stability.
Measuring Progress and Adjusting Workouts
How do you know if your core is getting stronger? Here are some assessments you can use:
Plank Test
- Hold a perfect plank for as long as possible
- Record your time and aim to improve each week
Functional Movement Screen (FMS)
- This series of seven movements can identify weaknesses and imbalances
- Many Strength and Conditioning Coaches Association (NSCA) certified trainers can perform this test
Medicine Ball Throw Test
- Measure the distance you can throw a medicine ball from a seated position
- This tests your explosive rotational power
What works for Beauden Barrett may not be best for you. Learn your body and be flexible in your workout routine.
Sample Core Workout for Rugby Players
Here’s a sample 15-minute core workout you can add to your training routine:
- Plank holds: 3 x 45 seconds
- Russian twists: 3 x 20 reps
- Medicine ball slams: 3 x 12 reps
- Stability ball jackknife: 3 x 15 reps
- Cable woodchoppers: 3 x 10 reps each side
Do this workout 2-3 times a week, challenging yourself to make it harder each time you get stronger.
Conclusion: Building Your Rugby Core
The core is the foundation of greatness in rugby. It’s that which enables players such as Dan Carter and Beauden Barrett to go from strength to strength – game to game.
Incorporating these core strengthening exercises will not only give you a six-pack but a stronger, more resilient body to be able to cope with the contact and rigors of rugby.
Remember that developing core strength does not happen overnight. It takes daily effort and dedication. But the payoff- enhanced performance, decreased injury risk, and ability to dominate on the rugby field-is quite a reward worth toiling for.
This is why doing core training is not a choice, but a necessity in the road to the World Cup or the next Six Nations Championship. Your body (and your teammates) will thank you.