How To guides

Resources Archive

Your menstrual cycle is unique to you, and managing it around your training is your responsibility. Here’s a step-by-step guide to tracking your menstrual cycle, helping you control your symptoms and gain confidence in coordinating your training with your coaches.

What to do with your fitness test score

Aerobic fitness is a vital component for rugby players. Here’s how to use your fitness test results to plan your training sessions and elevate your performance this season.

Bronco Fitness Test Calculator

Fitness testing is a useful way to set benchmarks for your season, whether you’re testing as an individual or as a team. Here’s how to perform The Bronco along with a Calculator for working out your fitness score.

How to lunge

The lunge is a very important exercise as it armours against injury and improves our change of direction ability.

Learn the technique and take your training and performance to the next level.

How to hinge

The hinge strengthens the posterior chain - hamstrings, glutes, lower back, mid back - which is vital for spine stability during rugby.

Learn the technique and take your training and performance to the next level.

How to squat

The squat is a very important exercise in your armoury as it has a lot of carry-over to actions on the pitch.

Learn the technique and take your training and performance to the next level.

RAMP up your warm up

Something as simple as doing a proper warm up is often overlooked but it can significantly improve your training outcome and reduce your risk of injury. A RAMP warm up is an effective mantra for all your warm ups be it for a gym session or a game.

The 7 foundations for strength

We break strength training in to seven movements which define all the human movement patterns that relate to sport. These are: Squat - Hinge - Lunge - Push - Pull - Brace - Twist

How to perform a deadlift

The deadlift is one for the most important compound lifts in your armoury. They’re a fantastic way to develop strength related to rugby but you need to have good technique in order to get the most out of it and to perform it safely.

Speed Drills - A’s B’s and C’s

Speed is essential in rugby. Regardless of whether you consider yourself a natural sprinter, developing your speed is crucial for enhancing your performance on the field. Here are some effective drills to include in your warm-ups.

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SPEED SPEED SPEED!

FEEPO recommends these two great running education videos to gain some insight into speed development.

Rugby, after all, is a running game. In an average Premier 15s game, players run 7km. Given that the ball is in play for around 40 minutes, this is a serious amount of running in not very much time.

Running is a crucial component of our athleticism. Improving your running technique will set you apart from the rest.

Take a look at these two videos to gain insight in to the biomechanics of running, both acceleration and top speed.

Want to get faster? Check out these speed drills to improve running technique.

Start training speed now:

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Get faster in 3 weeks

£29.99

A speed training programme designed to make you faster in just 3 weeks.

The programme includes weekly progressions for sprint drills, plyometrics, acceleration, and top speed.

NOT JUST FOR BACKS!
Speed is the most important physical component in rugby performance. Every player on the pitch needs to be as fast as they can be.

You don’t need any equipment except for a light (3-5kg) medicine ball for the optional med ball exercises.

The programme includes options for beginner and intermediate levels.

Unique access to demos also included.

It is recommended you have a good strength and plyometric base before completing this in order to maximise benefits.

Best time to complete this programme? Any time you want to boost your speed!

How To guides

SPEED SPEED SPEED!

Start training speed now:

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