In the world of Rugby League, the aging player faces unique challenges, particularly when it comes to maintaining speed and agility while safeguarding against potential injuries. As discussed in our previous article, off-season training is a critical component for players in their 30s, offering a prime opportunity to rejuvenate and rebuild. In Part 2 of our series, we delve deeper into strategies specifically designed to enhance speed, agility, and injury prevention.
Maintaining Speed: A Key Focus
For Rugby League players, speed is synonymous with success on the field. However, as players age, maintaining or even improving speed becomes increasingly challenging. To address this, we advocate for integrating specific sprint work into your training regimen at least twice a week. This not only enhances speed but also serves as a valuable tool for injury prevention. We often utilise 2 alternate sessions to still meet our sprint aims while minimising the loads undertaken by the player. Nothing replaces sprint work done on the ground but these provide a great supplement and actively assist in maintaining both speed and the health of the player
Pencil Sprints: Dive In
One innovative method we recommend is the use of pencil sprints. Utilizing a pool deeper than your height, this advanced version of treading water involves making small, forward/backward scissoring movements with very straight legs while vigorously pumping the arms. Aim to "tread" with such power that your chest rises in the water. Program sessions for 3-5 reps of 5-15 seconds each, with 20-50 seconds of rest between reps. Complete 2-3 sets, allowing at least 2 minutes of rest between sets when focusing on speed development.
Spin Bike: Pedal to the Metal
Another effective technique to boost speed and agility is through spin bike intervals. After a 5-minute warm-up of steady riding, set the bike to a medium-low resistance. Perform 6 reps of 50 seconds of slow pedalling, followed by 10 seconds of an all-out sprint. Ensure that during sprints, the speed of your legs remains consistent, even if resistance is increased. Consider a second set after 2-3 minutes of slow pedalling to further challenge yourself.
Stay Tuned
Off-season training isn't just about maintaining; it's about thriving. In Part 3 of our series, we'll explore strength training techniques tailored for Rugby League players over 30. Stay tuned for more insights to elevate your game and ensure longevity in this dynamic sport.
If you are eager to explore how strength training can transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
Comentários