Prehabilitaton Exercises
Having sustained three lateral ankle sprains to his left ankle within 18 months, it was important to address this in prehabilitaton to prevent more reoccurrence. Wobble board partnered balance exercises and side hopping onto a bosu ball (Olsen, Myklebust, Engebretse., HolmeI & Bahr, 2005) are aimed at retaining altered afferent pathways to enhance the sensation of joint movement (Willems, Witvrouw, Verstuyft, Vaes & De Clerque, 2002), while also improving this athletes’ poor balance mechanics on various drills. Hand step ups (addressing the shoulder region) (Hudson, 2009) were utilized as literature highlights significantly greater absences due to shoulder dislocation/instability in rugby centres (Brooks & Kemp, 2010). Swiss ball hamstring curls and theraband resisted hip abduction and adduction were implemented. The aim of this is to address the specific lower limb muscles and needs of the centre, who performs higher and faster sprints in matches compared to other positions (Best, McIntosh & Savage, 2005). High incidences of hamstring injuries have been found in centres (Brooks, Fuller & Kemp, 2005). This can be addressed in prehabilitaton exercises.
Assistance Exercises
Rugby union utilizes the upper and lower limb (Bleakley, Tully & O’Connor, 2011) and assistance exercises have targeted individual muscles in both regions. Nordic hamstrings curls were included. Inclusion of these exercises in training resulted in fewer hamstring strains (Brooks, Fuller, Kemp & Reddin, 2006). Brooks and Kemp (2010) established that rugby centres had significantly greater absences due to lower leg injuries. Calf heel raises therefore, were deigned to adequately strengthen the plantarflexors (gastrocnemius and soleus). Dumbbell bicep curls and standing overhead tricep extensions have been employed (working the agonist and antagonist muscle). These muscles are essential in passing, catching and ball handling skills, tackling (pushing and pulling) and stealing ball possession which are qualities needed in a rugby centre (Gianotti, Quarrie & Hume, 2009). Incline pectoral fly exercises target the pectoral major muscle, essential in the arm movement in tackling in order to wrap arms around the opposition. Leg extensions on resistance machine targets the quadriceps muscle needed to provide functional lower limb movement and forward leg drive during a match (Young, 2006).
Core Exercises
Having sustained three lateral ankle sprains to his left ankle within 18 months, it was important to address this in prehabilitaton to prevent more reoccurrence. Wobble board partnered balance exercises and side hopping onto a bosu ball (Olsen, Myklebust, Engebretse., HolmeI & Bahr, 2005) are aimed at retaining altered afferent pathways to enhance the sensation of joint movement (Willems, Witvrouw, Verstuyft, Vaes & De Clerque, 2002), while also improving this athletes’ poor balance mechanics on various drills. Hand step ups (addressing the shoulder region) (Hudson, 2009) were utilized as literature highlights significantly greater absences due to shoulder dislocation/instability in rugby centres (Brooks & Kemp, 2010). Swiss ball hamstring curls and theraband resisted hip abduction and adduction were implemented. The aim of this is to address the specific lower limb muscles and needs of the centre, who performs higher and faster sprints in matches compared to other positions (Best, McIntosh & Savage, 2005). High incidences of hamstring injuries have been found in centres (Brooks, Fuller & Kemp, 2005). This can be addressed in prehabilitaton exercises.
Assistance Exercises
Rugby union utilizes the upper and lower limb (Bleakley, Tully & O’Connor, 2011) and assistance exercises have targeted individual muscles in both regions. Nordic hamstrings curls were included. Inclusion of these exercises in training resulted in fewer hamstring strains (Brooks, Fuller, Kemp & Reddin, 2006). Brooks and Kemp (2010) established that rugby centres had significantly greater absences due to lower leg injuries. Calf heel raises therefore, were deigned to adequately strengthen the plantarflexors (gastrocnemius and soleus). Dumbbell bicep curls and standing overhead tricep extensions have been employed (working the agonist and antagonist muscle). These muscles are essential in passing, catching and ball handling skills, tackling (pushing and pulling) and stealing ball possession which are qualities needed in a rugby centre (Gianotti, Quarrie & Hume, 2009). Incline pectoral fly exercises target the pectoral major muscle, essential in the arm movement in tackling in order to wrap arms around the opposition. Leg extensions on resistance machine targets the quadriceps muscle needed to provide functional lower limb movement and forward leg drive during a match (Young, 2006).
Core Exercises
The back squat develops strength and power in the quadriceps, hamstrings and gluteals in one movement (Bompa & Haff, 2009) which is necessary to produce maximal efforts in tackling and powerful running (Gabbett et al., 2008). It is a closed kinetic chain (CKC), multi-joint exercise which elicits co-contraction of the hamstrings which is very important biomechanically and assisting in proprioception (Safran, McKeag, Van Camp, 1998). Similarly, the power snatch targets explosive power but in both the upper and lower limb and is considered the most powerful whole-body human movement (Bompa & Haff, 2009). The side lunge with barbell was included as rugby movements involve numerous angles, including forward, lateral, backward and other various degrees (Luger & Pook, 2004). Hamstrings and the lower back can be further developed by Romanian dead lifts, assisting in the athletes’ speed and agility (Frown, Felter, Nebvraska, 2002). Additionally, hamstring strengthening can prevent hamstring strains that are common among rugby centres (Arnason, Andersen, Holme, Engebretsen & Bahr, 2008; Brooks et al., 2005). Upright row exercises develop strength in the deltoid and upper trapezius muscles, important in facilitating the player in tackles and passing effectively (Fry, Hakkinen & Kraemer, 2002). The bench press replicates the sports-specific actions typically seen in rugby (pushing and pulling) (Carling, Reilly & Williams, 2009).
Core Stability Exercises
Trunk curls with a twist and sit ups twists are designed to develop dynamic stability during rotation (Willett, Hyde, Uhrlaub, Wendel & Karst, 2001). These exercises mimic the stability demands of off-loading in contact teaching the correct muscles to stabilize the body (Luger & Pook, 2004). Superman’s develop the control and stabilizing muscles, challenging the abdominals, gluteals and lower back (Luger & Pook, 2004). Forward and side planks were incorporated to improve core stability which may benefit the centres’ performance by providing a foundation for greater force production in the upper and lower extremities (Willardson, 2007). Transverse Abdominal exercises have been shown to decrease the chances of low back pain and prevent groin injuries in athletes (Nicholas & Tyler 2002; Schlegel, Bushnell, Godfrey& Boublik, 2009).
Flexibility Exercises
Static stretching of the calves, adductors, quadriceps, hamstrings and pectoral muscles were incorporated, along with sad/happy cat stretch for the thoracic and lumbar spine (Small, Naughton & Matthews, 2008). These static stretching techniques have been effective in enhancing range of motion (ROM) (Alter, 2004).
Training Frequency
Hypertrophy (muscle enlargement) is valuable to a rugby centre that requires strength and power (Brown, 2002). During the off-season training is aimed at maximizing this response in order to improve the physical variables that determine performance in rugby union (Conroy & Earle, 2000; Deutsch, Kearney, & Rehrer, 2007). There are 4 training sessions in the week which is consistent with literature (Bompa & Claro, 2009; Bompa & Haff, 2009).
Exercise Order
Upper and Lower limb sessions were alternated as research established that the upper limb recovers quicker than the lower limb (Baechle, & Earle, 2008; Cronin, McNair & Marshall, 2000). Consequently, rest days were placed after lower limb sessions. Bicep curls and tricep extensions, and nordic hamstring curls and leg extension exercises were supersetted as these are opposing muscle groups and allow for time to be used more efficiently (Chu, (1996; Young, 2006). This design is demanding for the athlete but as the player is an advanced athlete he is capable of this.
Training Load and Repetitions
The number of sets utilized for muscle hypertrophy exercises (excluding flexibility and core stability) were between 3 and 4, and 10 repetitions were performed for each exercise at 70% of 1RM which is consistent with the literature (Bompa & Claro, 2009; Hoffman 2002; Pearson, Faigenbaum, Conley, Kraemer, (2000). Conroy and Earle (2000) suggest that this higher training volume, coupled with low-moderate intensity may be critical for increasing muscle size (hypertrophy). Twenty reps of medicine ball and sit up twists were performed to develop muscular endurance (Bompa & Carrera, 2005).) For the first week in off-season the athlete was prescribed exercises 70% of 1RM, however this could be progressed in later weeks.
Volume
Training sessions consisted of 8-9 different exercises. As intensity is lower in the hypertrophy phase, this allows the volume to be higher by increasing the total exercises performed per session and utilizing split routines such as upper and lower body workouts (Bompa & Claro, 2009;Kraemer & Hakkinen, 2002).
Rest and Unloading Weeks
Rest between sets was typically 1-1.5minutes which compares with literature when planning hypertrophy sessions (Bompa & Claro, 2009; Pearson, et al., 2000). This is an effective time to enhance safety and promote hypertrophy and muscular endurance simultaneously (Bompa & Haff, 2009). It is also important for players to have weeks in the schedule that incorporate lower intensities otherwise there is a greater risk of overtraining, injury, fatigue and psychological issues (Budgett, 1990). On the other hand, it is also important to not let athletes rest for long periods of time as body mass and composition are likely to be detrimentally affected (Robinson, Stone, Johnson, Penland, Warren & Lewis, 1995).
Periodisation and Peaking
The rugby season in Britain is between 2nd September and 28th May (Gamble, 2010). During this time other competitions are organised (Autumn Internationals and Six Nations) but the overall periodisation is not affected by them (Bompa & Claro, 2009) Being a long season, peaking occurs for competitions in mid-season (November-February), rather than during the off season or pre-season (Luger & Pook, 2004).
Core Stability Exercises
Trunk curls with a twist and sit ups twists are designed to develop dynamic stability during rotation (Willett, Hyde, Uhrlaub, Wendel & Karst, 2001). These exercises mimic the stability demands of off-loading in contact teaching the correct muscles to stabilize the body (Luger & Pook, 2004). Superman’s develop the control and stabilizing muscles, challenging the abdominals, gluteals and lower back (Luger & Pook, 2004). Forward and side planks were incorporated to improve core stability which may benefit the centres’ performance by providing a foundation for greater force production in the upper and lower extremities (Willardson, 2007). Transverse Abdominal exercises have been shown to decrease the chances of low back pain and prevent groin injuries in athletes (Nicholas & Tyler 2002; Schlegel, Bushnell, Godfrey& Boublik, 2009).
Flexibility Exercises
Static stretching of the calves, adductors, quadriceps, hamstrings and pectoral muscles were incorporated, along with sad/happy cat stretch for the thoracic and lumbar spine (Small, Naughton & Matthews, 2008). These static stretching techniques have been effective in enhancing range of motion (ROM) (Alter, 2004).
Training Frequency
Hypertrophy (muscle enlargement) is valuable to a rugby centre that requires strength and power (Brown, 2002). During the off-season training is aimed at maximizing this response in order to improve the physical variables that determine performance in rugby union (Conroy & Earle, 2000; Deutsch, Kearney, & Rehrer, 2007). There are 4 training sessions in the week which is consistent with literature (Bompa & Claro, 2009; Bompa & Haff, 2009).
Exercise Order
Upper and Lower limb sessions were alternated as research established that the upper limb recovers quicker than the lower limb (Baechle, & Earle, 2008; Cronin, McNair & Marshall, 2000). Consequently, rest days were placed after lower limb sessions. Bicep curls and tricep extensions, and nordic hamstring curls and leg extension exercises were supersetted as these are opposing muscle groups and allow for time to be used more efficiently (Chu, (1996; Young, 2006). This design is demanding for the athlete but as the player is an advanced athlete he is capable of this.
Training Load and Repetitions
The number of sets utilized for muscle hypertrophy exercises (excluding flexibility and core stability) were between 3 and 4, and 10 repetitions were performed for each exercise at 70% of 1RM which is consistent with the literature (Bompa & Claro, 2009; Hoffman 2002; Pearson, Faigenbaum, Conley, Kraemer, (2000). Conroy and Earle (2000) suggest that this higher training volume, coupled with low-moderate intensity may be critical for increasing muscle size (hypertrophy). Twenty reps of medicine ball and sit up twists were performed to develop muscular endurance (Bompa & Carrera, 2005).) For the first week in off-season the athlete was prescribed exercises 70% of 1RM, however this could be progressed in later weeks.
Volume
Training sessions consisted of 8-9 different exercises. As intensity is lower in the hypertrophy phase, this allows the volume to be higher by increasing the total exercises performed per session and utilizing split routines such as upper and lower body workouts (Bompa & Claro, 2009;Kraemer & Hakkinen, 2002).
Rest and Unloading Weeks
Rest between sets was typically 1-1.5minutes which compares with literature when planning hypertrophy sessions (Bompa & Claro, 2009; Pearson, et al., 2000). This is an effective time to enhance safety and promote hypertrophy and muscular endurance simultaneously (Bompa & Haff, 2009). It is also important for players to have weeks in the schedule that incorporate lower intensities otherwise there is a greater risk of overtraining, injury, fatigue and psychological issues (Budgett, 1990). On the other hand, it is also important to not let athletes rest for long periods of time as body mass and composition are likely to be detrimentally affected (Robinson, Stone, Johnson, Penland, Warren & Lewis, 1995).
Periodisation and Peaking
The rugby season in Britain is between 2nd September and 28th May (Gamble, 2010). During this time other competitions are organised (Autumn Internationals and Six Nations) but the overall periodisation is not affected by them (Bompa & Claro, 2009) Being a long season, peaking occurs for competitions in mid-season (November-February), rather than during the off season or pre-season (Luger & Pook, 2004).
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