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This core training for England Sevens improves your performance in the team sport



If you want to beat your training in the rugby field, it has to cover a lot of basics. You need to be fit enough to handle a lot of ground quickly, powerful enough and agile enough to race past your opponents, and strong enough to make sure they do not rush past you.

This applies to all types of rugby, but this is especially the case with sevens, where the size of the board remains the same as in 15-player rugby, but the team size drops to seven players. That is, every player has to cover a lot of ground in each game and play a large number of duels.

A strong core is essential to the success of a seven-game as it forms the foundation for all-round fitness. Below is a 6-track racetrack designed by her strength and conditioning coach Tom Farrow for the England Sevens team ahead of the HSBC London Sevens tournament this weekend in Twickenham.

"As part of our English team training program, we have this type of circuit one to three times a week," says Farrow. "The main purpose of the racetrack is to train the core muscles to improve the strength and endurance of the players. The hull is the key to all athletic movement within rugby sevens and any other race-based or contact-based sport, as all the power a player has to endure is transmitted through the fuselage.

The six movements of the racetrack should be carried out in non-stop order for a total of three minutes of work. Then rest for one minute and walk through the racetrack again. Strive for a total of three to five rounds.

Rugby Seven's Core Workout

1
Bowl Hold

Time 20sec

Lie with your arms outstretched behind your head on your back.

"Keeping With straight arms and legs, lift all limbs off the ground to form a bowl shape," says Farrow. "Hold, and make sure you keep your lower back steady on the ground."

2 Side Lever V-Seat

Time 20 seconds on each side

Lie down Stand straight on your side and hold it straight. On the floor, stretch your left arm to the side and your right arm behind your head.

"Keep your right arm and both legs straight and bring your right arm and legs up to meet in the middle," says Farrow. "Then reverse the movement and bring your arm back behind your head and legs. Work continuously for 20 seconds and then repeat on the other side.

3 Leg Flapping

Time 20 sec.

Lie on your back and lift your arms and legs slightly off the floor.

It's a similar starting position to bowl holding, but your shoulders do not have to lift that far off the ground, "says Farrow. "Keep your lower back on the ground – you can put your hands under your butt if it helps – and your legs straight. Flap your legs slightly up and down until the time runs out.

4 Back Stretchers

Time 20 sec.

Lie on the front and place your hands behind the head.

Feet and hips on the ground and with your hands behind your head raise your upper body as high as possible and then return to the starting position, "says Farrow.

5 Crunch

Time 20sec [19659002] "Start with your feet on the ground, knees bent and arms in front of your chest," says Farrow. "Tighten your abdominal muscles to lift your shoulders as far from the ground as possible and keep your lower back on the ground. Return to the starting position and repeat the movement at a steady pace.

6 Crunch Hold and Turn

Time 20 seconds on each side

"Sit on the floor and knees with your feet," says Farrow. "Sit back, until you find the 'bad place' – the position you can hold just before you fall backwards – and then hold that position, from there you turn as far to the side as possible and then return to the center Do all the reps in one direction for 20 seconds and then the other way for 20 seconds. "

The HSBC London Sevens arrives on May 25 and 26, 2019 to book Twickenham Stadium tickets, visit englandrugby. com / tickets


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