Format & guidelines introduction program core stability and strength exercises 2007 season.

Goal: increase core stability and prepare for strength training.

Duration: +/- 40 minutes.

Nr Exercise Repeat Series Interval Guideline

1 Specific WarmUp 2 minutes 1 n/a 10 sec squat – 10 sec push up
10-10-10 10 sec crunch
2 Lunges: 10 3 45 seconds Straight Back-look forward,
Left / Right between series knee not past toes,
Power step back.
3 Push up: 5 per position 2 45 seconds Do not overstretch elbows,
Hands at shoulderwidth, between series Back stays straight,
Left diagonal / Right Also allowed on knees.
diagonal
4 Lunges with turn upper body 10 2 45 seconds Turn shoulder towards front
between series knee, ( diagonal)
Turn after placement of front
foot,
Maintain position for 3 seconds.
5 Push up with turn: 5 per position 2 45 seconds After each “up”:
Various hand positions between series Point 1 arm up vertically,
(see No. 3) Look at the hand (turn neck)
Keep feet at shoulder width
6 Squat non countermovement 10 1 n/a Start from 90 degrees,
Explosive lift,
Land in 90 degrees and
maintain position for 3 seconds
7 Lateral buddy pull 6 ( 3Left/Right) n/a Sit back to back,
(in pairs) Arms hooked,
Wrestle after signal,
(Change buddy)
8 Squat body weight 1 sec 15 3 45 Down up to max 90 degrees,
Arms in front of chest.
9 Shadow boxing 1 minute 2 n/a Touch with open hands on
shoulders,
Lots of movement,
Gum shields!!!
10 Ball wrestle 15 seconds 2 x 1 x1 tempo Gum shields!!
1x1 4x1x2 Ball carrier moves body,
2x1 Ball carrier stays on his feet.
11 Backbridge 3 x 15 sec Left / 3 n/a Hips in line with body,
Right 1 leg lifts on schoulderline.

12 Push up clap hands 6 3 45 sec Also on knees,

Explosive lifts.
13 Climb around 2 ( each) 2 n/a
(in pairs)
14 Pull hands 20 seconds 1 n/a Push-up position,
(in pairs) Back straight,
Face each other,
Pull other hands.
15 Wrestle 20 seconds 2 45 secs Gum shield!
Start on knees,
Schoulder on the ground means
you lose.
Program by John Kenbeek, permission for publication on www.rugbycoach.com