Guidelines for muscular endurance, speed, and power training for rugby.
Rugby players must be physically fit, and this can be achieved through muscular endurance, speed, power training. For firm endurance, hypertrophy training is vital for rugby players to gradually build their muscles through regular exercise by observing safety measures to avoid injuries and any form of harm. The interval training method is recommended for rugby players because it ensures players remain fit during all the seasons. Press-ups and block lifting will help strengthen the muscles. The players must spend at least 6 to 8 hours per week or 2 hours daily. To maintaining and improve speed and acceleration, the participants must regularly practice by running around the field, chasing one another to check on their momentum with their teammates.
Furthermore, balancing and conditioning skills are crucial for power training because rugby depends mostly on strength and explosive power of the player. The power skills are essential coupled with speed and muscular endurance because the game is not for the faint-hearted. For players to gaining power, it is necessary to exercise regularly safely to underpin and tackle by mastering the moves swiftly on the pitch. Also, to evade the opposition on the pitch, agility, and mobility skills are required to enable players to avoid injuries and remain safe. For these pieces of training to be useful, they must be done early in the morning and in the evening at least thrice a week to maintain stamina and power endurance during matches or competitions. Besides, the coach must be present to provide direction and what should be done for players to be productive and be able to participate in games without fatigue.
Training athletes to be effective is vital to address the needs of athletes. Building endurance and ensuring athletes are fit, interval training method is appropriate because it has been proven to be effective and reliable in producing desired results. Interval training means sometimes athletes have to rest or pause where training is split into small and manageable units to be accomplished within a specific time frame. Furthermore, this method is highly intensive, and it makes athletes competitive by ensuring acceleration is monitored and muscular development. The rest interval from one session of training depends on race the athlete participates in during competition. For example, an athlete participating in 400m will pause for 2 to 4 minutes between each repetition. Besides, this method can be repeated 3 to 4 times a week that allows coaches to plan effectively for each athlete, depending on the athletes’ weakness and ability. Rugby players’ training must be intense and frequent because of the nature of the game, which requires a lot of strength, power, agility, and energy to avoid regular injuries and harm.
Seasonal energy training plan for basketball
The seasonal energy training plan for basketball players is crucial to get them ready for each season. Basketball is among the leading sports globally after football and athletics that requires a lot of endurance, agility, muscle building, strength, size, power, and speed for success. Players must be ready to practice at all seasons, such as off, pre, early, and peak, to gain skills necessary for effective competition with opponents. To get in basketball shape, they must build the muscles and taught how to be explosive and faster.
During the off-season, exercise activities are not intensive because there are no many competitions and games. The activities include warm-ups and stretch where basketball skills are assessed and tested. Also, perimeter shooting, joking, squat jumps, power clean, box jump, ball dribbling, and rebounding is done for the whole week to keep them fit. For the pre and early seasons, the activities are the same, with the introduction of offense and defense concepts and off-season activities. Cooldown and team talk and going after the ball are done where it is conducted through a controlled scrimmage. Besides, passing and catching of the ball is done with intense rebound and shooting for at least four times a week. Continuous exercise is necessary during off, pre, and early seasons. It is essential to strengthen the bones and muscles and ensure they fit all the time to minimize the effects of fatigue and body ache when the seasons start.
Peak season exercise encompasses all the activities performed during off, pre, and early season, which are enhanced and practiced for at least 1 hour daily. To maintain strength, flexibility, speed, agility, players seated dumbbell bench and shoulder press are done, including superset calves, triceps, pull-ups, and biceps. Exercises during peak-season must be controlled so that players do not over-work to become tired during the many games and competitions. Besides, coaches are well trained to monitor and control each activity players do during each season.
How coaches should stay physically active and be role models for their athletes
Players can remain physically fit in sports activities such as athletics, rugby, and basketball; the coach must lead by being physically active and becoming role models, especially athletes. Most coaches may not exercise due to technology that has made them canto get information on what athletes should do in addition to lack of motivation. Also, fear of being injured, lack of confidence, poor self-management skills, and failure to set personal goals to make them active and monitor their performance. Coaches feel that there is no reward or remuneration for the same, and they are not directly participating in the competition; hence, choosing not to exercise.
Moreover, coaches should understand that exercising makes them physically fit and can function both emotionally and psychologically. Coaches can start exercising for at least 30 minutes daily by joking around, slight press-ups, and stretching a bit daily for a start as they increase the number of hours and engage in other exercises. Furthermore, they can exercise before coaching their players for them to be strong enough the entire period they are giving instructions to athletes or other players they guiding. Additionally, exercise improves one’s health and minimizes the risks of developing chronic diseases like cancer and diabetes and enhancing the quality of life. Lastly, exercise helps to manage weight, lower blood pressure, manage cholesterol levels, and to ensure bones, joints, and muscles are strong.