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Fitness Program 2012

Fitness Program 2012

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Published by Leonardo Mohamad
Fitness program prepared to Albany Creek U15s Players.
SOURCE:
Rocket Rugby: Supercharge your rugby fitness
http://www.irishrugby.ie/fitness/young/conditioning.php
Fitness 4 Rugby. www.fitness4rugby.com www.magnussoccer.vnsports.com/cachedcontent/.../FartlekTraining.pdf
www.proconditioning.com.au
Fitness program prepared to Albany Creek U15s Players.
SOURCE:
Rocket Rugby: Supercharge your rugby fitness
http://www.irishrugby.ie/fitness/young/conditioning.php
Fitness 4 Rugby. www.fitness4rugby.com www.magnussoccer.vnsports.com/cachedcontent/.../FartlekTraining.pdf
www.proconditioning.com.au

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Categories:Topics, Art & Design
Published by: Leonardo Mohamad on Jan 13, 2012
Copyright:Attribution Non-commercial

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06/02/2014

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1
 ALBANY CREEK U15SSEASON 2012FITNESS PROGRAM
ThisprogramshasbeenpreparedbyLeonardoMohamad,IILevelARURugbyCoach.http://miblogderugby.blogspot.com
http://twitter.com/miblogderugby
Pleasenotethatthefollowinginformationisnotaspecifictrainingplan.Specifictraining plansneedtobetailoredanddesignedbyqualifiedtrainers.Thefollowinginformationisaconditionguidebasedinthephysicalabilitiesrequiredtoplayrugby 
 
 
2
Introduction
Welcome to Albany Creek U15s, 2012 Season fitness program. I hope you find thistraining program very useful in assisting you in achieving your fitness levels to playrugby and fulfill your goals.Rugby is a total body activity that places great demands on speed, strength, power and agility and the style of rugby that we want to play this year require players tohave good levels of all aspects of their fitness.To succeed you must work on being fast, agile, evasive and strongest as possiblebut also be able to contribute to the team during all game, fifty minutes of goodrugby. If you fail to do so you would not be able to maintain your skills, abilitiesthrough the game, and it would affect your capability to perform as your best.Remember We will play as ONE team, Our style of game is simple, safe andenjoyable, involving everyone on the field, so everyone’s participation, effort andcontribution is vital for our team’s success.During the last three years I have been researching in what is the best fitnesstraining program for our boys. As result of these researches, I have wrote somepapers gave it to the players and follow their progress, I have also invited another coaches to be part of my trainings, and they have directed tests, session and fitnessprograms and the result has been very positive, satisfactory, and most importantlythe boys have improved.In terms of fitness, there are different ways or methods to improve it, for examplesome coaches or trainers talk about specific positioning training and others aboutgeneral training, and during the last two years I have been inclined to the last one. Amethod also used in training programs for young players at North Hemisphere. For example Ireland focus its attention in developing general motor fitness rather thanspecific positioning.So this year our program will be orientated to develop general motor fitness in youngplayers rather than specific positioning, because the latter will improve as a directresult of improved motor fitness.I hope you enjoy this program and our season. Good Luck!Leonardo MohamadU15s Albany Creek Coach
ThisprogramshasbeenpreparedbyLeonardoMohamad,IILevelARURugbyCoach.http://miblogderugby.blogspot.com
http://twitter.com/miblogderugby
Pleasenotethatthefollowinginformationisnotaspecifictrainingplan.Specifictraining plansneedtobetailoredanddesignedbyqualifiedtrainers.Thefollowinginformationisaconditionguidebasedinthephysicalabilitiesrequiredtoplayrugby.
 
 
3
What is fitness?
Before examining the physical fitness requirements for playing Rugby it is importantto clarify the meaning of physical fitness. Physical fitness is a relative term describingthe level of development of one or more of the components of fitness. It varies fromsport to sport. For example, being fit for Rugby implies that the components of strength, power and speed are well developed. In contrast being fit for a marathonrequires a highly developed level of aerobic fitness. Cricket, soccer, swimmingrequires a different level of fitness.Physical fitness for the Rugby player should be viewed in terms of General, Specialand Specific Fitness. General fitness refers to the development of the key physicalcomponents of:1. Stamina or endurance2. Strength3. Speed4. Suppleness (flexibility)5. Skill (also termed 'motor fitness')Another important general fitness component that should be considered for rugby isoptimal body weight and body fat. It is very important that you look after what you eatand drink. It is a strong evidence that a high number of teenagers in Australia areoverweight.All Rugby players will require a good level of all fitness components. And it needs tobe recognised that there are different fitness demands on the player depending onthe position in which he plays. For example the specific position 'strength' requiredfor a prop is different to the strength required by a scrum half.But the young player does not possess the physical maturity (bone, muscle, fuelstores) nor motor fitness base to benefit from specific fitness training. With a widebase of motor fitness and some general component development the young player will bring an impressive range of fitness abilities and skill to the senior ranks. Incontrast, the adult player who has neglected the development of a wide base of motor fitness during his progress through the teenage years will firstly show promisebut will over the long term be disadvantaged and he will lack the foundationnecessary to perform subtle skills with precision, speed and power at top levelcompetition.Motor fitness consists of four key elements namely, locomotion, balance,manipulation and awareness skills.A brief description of these elements follows:Locomotion consists of walking, jogging, cruising, sprinting, turning at pace, side-stepping, evading, running with a forward drive, moving sideways, backwards …. thelist goes on.Balance consists of static and dynamic balance. During static activities this meansbeing able to maintain balance while in different stances, while being opposed by apartner or while changing direction at pace. This is best illustrated in the ability of our top international players to change direction with precision and at pace, a key qualitythat distinguishes top class players from average players.

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