1 A A A A A A A
B B B B B B B
2
3
Place markers 10m apart at 1, 2 and 3
Players stand at A and B
A The Boxer
B Holds hit shield
The boxer throws a combination of 5 punches into the hit shield. The punches must be at shoulder height to place an increased demand on the deltoids.Once the combination is finished the boxer hits the ground, ensuring their chest touches the ground. While the boxer is doing this, player B moves to position 2.
Again the boxer throws another combination of 5 punches and hits the deck again.This is repeated at position 3 and then back to position 2 and so on.The sequence is 1-2-3-2-1-2-3 etc.
Run the drill for 1min and vary the rest period and number of repetitions based on fitness levels and time of season.&; Ideally this drill should be used closer to the start of the season as it is quite specific.
As a guide, I have my players do 5 sets of 1min with a 30sec rest to change over positions A and B. I find that shorter rest periods can decrease the quality.Remember when making drills specific to the game quality not quantity is one of the most important factors.
This months fitness drill is from Vince Kelly: currently the Strength and Conditioning Coach for University of Queensland Rugby Club , also working with Nudgee College Brisbane who were undefeated last year and working for the ARU examining the physical demands placed on referees during Super 12 and Tri Nations matches.If you have any fitness related questions you can use the site search for previous information or email Vince at [email protected]
Vince Kelly
MATCHFITStrength and Conditioning SpecialistsPO Box 6027St Lucia QLD 4067AUSTRALIA
Fax: (+61) 07 3856 3817
PHYSICAL FITNESS DISCLAIMER
The ideas I express regarding your training are to be used as a guide only, you should amend them to suit your individual needs. I have designed the guidelines and advice based on healthy individuals who are regularly playing rugby union.
Please complete the following questionnaire before commencing training.
1. Has your doctor ever said that you have a heart condition? Y/N
2. Do you feel pain in your chest when you do physical activity? Y/N
3. Have you recently had chest pain? Y/N
4. Do you get dizzy or do you ever lose consciousness? Y/N
5. Do you have a bone or joint problem that could be made worse by performing physical activity? Y/N
6. Are you currently on medication for blood pressure or a heart condition? Y/N
7. Do you know of any other reason why you should not participate physical activity? Y/N
If you answered yes to one or more questions, please consult a medical practitioner before beginning your exercise programme.
If you are beginning an exercise programme after a long period of inactivity, please consult a qualified medical professional for medical clearance. Also if you have any existing injuries, you should ensure they are fully healed before commencing.