Six Nations Power – Plyometrics

It has been a really good Six Nations this year. France have mostly looked superb while Scotland have played some of the most exciting rugby in the tournament. Even Wales have shown a lot of heart despite a difficult run, and Italy are clearly the best they have been in years.

When you watch the matches closely one thing really stands out about modern rugby players. The explosive power they produce. The speed off the mark, the force in contact, the acceleration into space and the ability to change direction instantly. Power is one of the defining qualities of elite rugby.

In simple terms power is the ability to produce force quickly. It is what allows a player to explode through a tackle, jump higher in the lineout or accelerate away from a defender. Power itself actually comes from three main elements.

The first is maximum strength. This is your raw ability to produce force. Exercises such as squats, deadlifts and presses build the strength base that power relies on.

The second is power training with weights. This is where you use lighter loads but move them very quickly. Olympic lifting movements such as cleans or fast squat variations are common examples.

The third element is plyometric training. This is where the body produces force through explosive movements such as sprinting, jumping and bounding.

Plyometrics are particularly useful for rugby because they closely mimic what actually happens in the game. Most rugby actions involve rapid force production through the legs or upper body.

A plyometric movement works by rapidly stretching the muscle and then immediately contracting it. This stretch-shortening cycle allows the body to produce more force and speed than a normal movement.

This is why plyometrics are widely used across many sports including rugby, athletics and even endurance running. Interestingly research has shown that adding plyometrics to running programmes can improve running economy and even reduce 5km race times. That means they help both the sprinting and aerobic side of your rugby fitness.

The good news is that plyometrics are very easy to add into your training. You can include them before rugby training once you are warmed up. Just a few short explosive movements before your normal session can wake up the nervous system and prepare the body for faster movement.

You can also include them within a gym session. They work particularly well between strength exercises such as squats or lunges. Another option is to tag them onto the end of conditioning sessions, such as after sprint work or running intervals. This is an easy way to develop explosive ability without needing an extra training session.

Here are some simple plyometric exercises that work very well for rugby players.

Two Leg Pogo Jumps – Small quick jumps using mostly the ankles. These help develop reactive strength and stiffness through the lower leg which is important for sprinting speed.

Broad Jumps – Jump forwards as far as possible and land under control. This develops horizontal power which transfers well to sprinting and acceleration.

360 Lunge Jumps – Jump from one lunge position to the other while rotating slightly. This adds a change of direction element and challenges balance and coordination.

Depth Jumps -Step off a small box, land quickly and immediately jump again. These train the body to absorb force and then explode upwards again.

Bounds – Large running style jumps where you push strongly from one leg to the other. These are excellent for developing sprint mechanics and leg power.

There are also useful upper body plyometric exercises.

Jump Push Ups – Explosive press ups where the hands leave the floor. Great for developing upper body power for tackling and pushing.

Bar Body Row Drop Pulls – Start hanging from a bar then pull explosively. This trains upper back power which is important for grappling and contact work.

Medicine Ball Partner Throws – Standing or twisting throws with a partner develop rotational power which transfers well into passing, tackling and rucking.

I would just do one or two sets of each exercise arcoss a week, reps should be fairly low as you want to stop when you feel a loss of power and explosivness. So somewhere in the 5 to 10 rep range.

What Does This Mean For You

If you want to improve your rugby performance then developing power is essential. Strength training builds the base, but explosive movements such as plyometrics help convert that strength into speed on the pitch. Everyone you see in the six nations uses them. 

You do not need huge volumes. Just a handful of jumps, bounds or throws added into your weekly training can gradually build more explosive ability.

Over time this can improve your sprinting speed, acceleration, tackling power and even running efficiency. Which might just give you that extra edge when chasing down a kick or breaking through the defensive line.

Photo – Some plyometric exercises and me sprinting back in the day –

 

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