Strength and core stability with rugby fitness drills




	The world's leading rugby fitness book featuring over 140 drills, exercises & training programs

Foundation Strength 1

Description

This is a perfect Foundation Strength exercise as it relies on core stability while performing a bodyweight push-up exercise.

Exercise

Rugby ball push-up

Muscles

Pectorals, triceps, deltoids and upper and lower body core stabilisers

Bodyweight (progress by wearing Weighted Vest)

Sets & reps.

3 x 10

Recovery

90 seconds

Technique

Start from a neutral position - straight line through your body from your heels to your head. Activate 'trans abs' and 'glutes' and pull your shoulder blades away from your ears.

Tempo

2-1-2-1 = 2 second descent, 1 second hold at end range, 2 second push-up, 1 second hold at start position.

Breathing

Breathe out gradually as you push up and in on the descent

Spotting

Use at least one spotter next to you at first to assist if you start to lose balance

Key Points

Maintain neutral alignment. Do not allow your back to extend or flex from neutral.

Variations

Raise one leg a few inches off the ground and hold - nothing else moves! Plus, perform push-up with one leg off the ground

Other exercises

Resistance Tube Drills and variety of core exercises

Please read our Disclaimer before performing these Sample Drills





	Perform a push-up with your hands on the ball then progress to lifting one leg off the ground. This is a perfect Foundation Strength exercise as it relies on core stability while performing a bodyweight push-up exercise.