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The world's leading rugby fitness book featuring over 140 drills, exercises & training programs |
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Explosive Drill Light 2 |
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| Description |
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| A recognised method for developing power is resistance sprinting using a weighted vest |
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| Exercise |
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| Weighted Vest Sprints |
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| Muscles |
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| Full body with hip extensor emphasis |
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| Loading |
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| 10-20lb Weighted Vest. Use a weight no greater than 10% of bodyweight. |
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| Sets & reps. |
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| 6 x 15m |
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| Recovery |
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| 4 minutes |
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| Technique |
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| From a couched
start, accelerate for 15m. Maintain correct running mechanics and
aim for an explosive arm punching action and leg drive off the ground.
Starting from a low body position, gradually straighten so that you
are 'tall' when reaching the 15m marker. |
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| Tempo |
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| Acceleration must be maximal or near maximal speed. |
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| Breathing |
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| Breathe normally |
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| Spotting |
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| Use a spotter to provide you with feedback on your alignment (slight forward lean) and to monitor the movement of your arms and legs. |
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| Key Points |
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| Maintain forward
lean, punch with your arms and pull the ground with your feet |
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| Variations |
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| Lateral runs, skipping and marching |
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| Other exercises |
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| Heavy Medball drills, Weighted Vest Drills. |
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| Please read our Disclaimer before performing these Sample Drills |
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