In this video we’re gonna talk about plyometrics
for rugby, some of the common misconceptions about plyometrics, what they are, why they’re
important and most importantly how to train them. So lets get to it! Hey Renegades! Jamie Bain here from rugbyrenegade.com where
we help rugby players get stronger, fitter, faster and stay injury free so they can dominate
their opposition on the rugby field. Today we’re talking about plyometrics. Firstly what are plyometrics? Well basically they’re explosive jumping exercises
that use the stretch shortening cycle. When you absorb energy eccentrically and then
transfer that energy into propulsive concentric action that’s a plyometric action. Most sporting movements use the stretch shortening
cycle. Now I wanna debunk some common myths about
plyos. Firstly people mainly think plyos are about
speed and power development but their benefits are so much more. So in terms of energy efficiency if you can
absorb energy eccentrically and then use that elastic energy to propel you forward you’re
not wasting much energy. just imagine you’ve improved your plyometric
ability by 10% consider the amount of foot contacts you have in a rugby match thats a
lot of energy to save. So, if you’re more energy efficient you can
run faster and harder for longer also there will be less build up of fatigue and what
does fatigue cause? Injuries, you’ll be more injury resilient. recent research has even shown that plyometric
training compared to resistance training alone is almost twice as effective at decreasing
injuries. Another misconception is that people think
plyometrics are dangerous for heavy players. Now I’m not saying that all 120kg props have
to do depth jumps from a metre high but they should be doing some sort of plyometrics to
improve that efficiency and over the long run that will actually decrease injuries. Now don’t get me wrong if you suffer from
patella tendinopathy and things like that then you will struggle with plyometrics but
you should still do some low level plyometrics. Another myth about plyometrics is you need
a strength base before you can start doing plyometrics activity, now if you remember
what I said before most sporting actions involve some sort of stretch shortening cycle so you’re
already doing them if your running and jumping in a game. Often people say you need to be squatting
double bodyweight this is just a myth, everyone should be doing plyometrics but it’s how they
do them thats more important. Start with basic low level things, even skipping,
ankle hops and ankling are important to do and slowly build up the amount of volume,
maybe start with 50 foot contacts twice per week and then build up to 70 eventually maybe
100 twice per week and research has shown that type of volume has decreased risk of
injury. So I hope thats cleared up a few misconceptions
about plyometrics and shown you there’s more to them than just speed and power. If you wanna know some plyometric exercises
you can use check out our videos we’ve got some single leg and some double leg variations. any other questions about plyometrics just
again hit us up in the comments below. But most importantly try and incorporate some
plyometrics into your training program they’ll help you get stronger, fitter, faster and
stay injury free.

Plyometrics for Rugby – The Truth!

2 thoughts on “Plyometrics for Rugby – The Truth!

  • November 23, 2017 at 3:33 pm
    Permalink

    What do you mean by foot contacts?

    Reply
  • December 9, 2017 at 1:39 am
    Permalink

    Baaaam wieder mal ON POINT

    Reply

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