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Explosive Drill Medium
Description    
Using a moderate resistance, Explosive 2 drills demand more force than Explosive 1.
Exercise    
Explosive step-up
Muscles    
Hip extensors
Loading
   
Bodyweight plus Dumbells
Sets & reps.
   
3 x 4
Recovery
   
4 minutes
Technique
   
Player holds Dumbells in a firm grip. Stand upright holding Dumbells in front of a step or box. Place the lead leg on the centre of the box and shift the body weight to the lead leg - then set position - scoop and squeeze glute. Concentrate and use the glutes of the lead leg only to move the body to a standing position on top of the step. At the top of the movement, bring the trailing knee up high using the hip flexors.

Return the trailing leg to the floor by slowly lowering the body using the lead leg. Keep the lead leg on the step in the set position. Repeat on the same leg for 4 reps. then change lead leg.

Tempo
   
1-1-2
Breathing
   
Breathe out as you step up
Spotting
   
Coach monitors work and rest time and stability of step
Key Points
   
Drill best performed on fixed step. The higher the step, the greater the recruitment of the hip extensor muscles.
Variations
   
Lateral step up
Other exercises
   
All exercises between 30% and 80% of 1 RM.
 
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