Exercise

Exercises to improve your scrummaging

Did you know that a game can be lost or won on the quality of a scrum? It is the scrum that give a team control over the match. For those looking on, it can just look an odd game of push and shove, but the scrum is really important. With the right trainer and the right techniques, players can win the ball more, take control of the game and help to prevent injury.

So, what exercises are available to enhance skills in the different areas of scrummaging?

  1. Squatting

During a scrum, players are in a position where their legs are bent and they are pushing. Squatting exercises can greatly help to build strength in the key areas, legs and hips. Getting stronger in these areas will assist players in maintaining that position for longer, correct body alignment and avoiding injury. A combination of back and front squats is useful, as is performing asymmetrical exercises for greater balance.

  1. Pushing

This is key factor in a scrum so it’s important for players to carry out resistance training. Resistance training helps to strengthen the chest and shoulders so that can carry out more effective power moves. Good exercises for pushing training include overhead press, press ups and bench press.

  1. Core Strength

Every sport will benefit from a player with good core strength but in rugby, it is essential. When engaged in a scrum, core strength enables a player to maintain their position for longer without the risk of injury. Working on core strength exercises can give a player an advantage even over one who weighs more. Excellent activities for core strength include crunches, leg crunches, plank and bicycle kicks. Find out more about a useful Rugby Drill from a site like www.sportplan.net/drills/Rugby 

  1. Hips

Having the wrong position or posture during a scrum can lead to discomfort and injury, particularly back pain. This can cause a scrum to collapse, causing issues in the game as well. The hip hinge is an important move to master, which enables a player to be both flexible and tough in the hip region, minimising potential risk of damage to the spine.

  1. Hand and Wrist Strength

To hold a scrum together, binding is an essential activity. This involves a player grabbing another player’s shirt, twisting it and holding on as hard as possible. As such, this move would benefit from hand and wrist strengthening exercises for rugby players. Ideal exercises for developing this kind of strength include fingertip push ups, the use of hand grips and grip hangs over a bar.

Technique is vital to a scrum and players must be aware of the importance of keeping their hips and shoulders square with each other when in position. The back should be straight with knees and hips bent, head up and their weight should be on the balls of their feet. This will ensure a solid, quality scrum and minimise the risk of injury occurring.