WHAT: A mobility and stability program that targets the key muscles and joints that are placed under stress in a high collision sport.
WHY: Improving joint and muscle mobility will lead to enhanced on field performance, the ability to stabilize one area and mobilize another is a key component in repeated athletic performance.
WHEN: 2 times a week in addition to your regular training routine. These sessions have been designed to be used either before or after rugby training, or as standalone sessions on a recovery day, it really is up to you.
RESTRICTIONS: None- if any questions or restrictions, modifications can be made, but it’s been developed to be for all ranges.
MC is designed to enhance your athletic abilities. Rugby demands rapid directional changes at near-maximum pace, and a lack of mobility and strength can cause imbalances which cause injury. Game and positional demands require players to deliver controlled power from unbalanced body positions such as in the tackle and scrum. A purposeful mobility program can greatly improve and enhance core strength and power while easing the stress placed on the neck and spine during intense contact bouts.
Repeated high speed running, places the hamstring and pelvic girdle under stress, a properly tailored program of mobility conditioning focusing on the stabilizer muscles of the pelvis and hamstring (the glute and groin muscles), will help prevent injuries in these areas. This is just one example of the many ways in which MC can complement your sports performance
Things you can use:
If you have a yoga mat and blocks great! If not, you can use a carpet, grass, or any non-slip surface.
Books or free weights or kettlebells in place of blocks.
Towel if needed for under your knees
If you could get back to us with your feedback of:
Ease of following the video/instructions
How you felt after, changes in your body
Would you do this program
Would your teammates do as well
Would you want programs built for specific things like?
one legged ankle stability for more
effective r unning/cutting
hip work for stronger
Please contact me and thank you again!!
This is a program developed specifically for athletes by
Erica Taxin Bleznak