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Rugby League Exercises

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Scorpions

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description– Lay on your stomach with your arms straight out to your sides and your feet together – Lift […]

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Russian March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Lift your legs high as you walk forward, keeping your legs straight – Focus on contacting the ground with the […]

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Rugby League Anaerobic Capacity Tempo Runs

Sport: Rugby League Focus: Anaerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram – Starting at the first marker run 40m to the third marker – Turn around and run 40m […]

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Repeat Swerve Strides

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram at 45 degree angles, 8m apart – Run around each marker through the drill – This is one […]

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Rugby League Anaerobic Capacity Test

Sport: Rugby League Focus: Anaerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up the markers as shown in the diagram into 3 x 10m squares – From the starting position (blue dot) accelerate in the direction of […]

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Tempo Swerve Strides

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram below – From the starting position, run around each marker through the drill – This is one rep

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Rugby League Team Defense Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram – From the starting point, accelerate forward 10m to the second marker, then turn and accelerate diagonally back […]

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Shuttle Spins

Sport: Rugby League Focus: Anaerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram – Running with a Rugby League ball, follow the arrows from the start position and spinning 360 degrees […]

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Romanian Deadlifts

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Hamstrings, Lower Back Equipment: Barbell Exercise Description – Put a barbell in front of you on the ground and grab it using a pronated (palms […]

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Multidirectional Acceleration Drill

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Starting from a single marker, arrange 5 markers in a semi circle 5m in front of you as shown in the diagram – On a call […]

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