Rugby LeagueRugby League Exercises | Pro Training Programs
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Rugby League Exercises

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Hurdle Under Overs

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Hurldes Exercise Description – Set up the hurdles as shown in the diagram in an alternating zig zag patter with alternate hurdles set low (below knee height) and high (chest […]

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Reverse Hypers

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Lower Back, Abs Equipment: Bench Exercise Description – Start lying on a bench on your chest, with your hips over end of bench and knees […]

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Dragons Tail 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 position, accelerate forward 6m, then turn and accelerate diagonally to the next marker […]

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Rugby League Field Diamonds Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Rugby League Field, Markers Exercise Description – Start underneath the posts at one end of a Rugby League field – Run to where the 40m line meets the sideline – […]

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Pull Ups

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Upper Back Equipment: Nil Exercise Description – Grab the chin up bar with the palms of your hands facing forward (reverse grip) – You’ll want […]

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Rugby League Aerobic Power Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up the markers as shown in the diagram – Accelerate 10m from the starting position to the first marker and then move laterally (facing forwards) […]

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Power Cleans

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Hamstrings, Calfs Equipment: Barbell Exercise Description – As with the deadlift, take a grip just outside the legs – Lower your hips with […]

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Overhead Squats

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Quads, Hamstrings Equipment: Barbell Exercise Description – Start out by having a barbell in front of you on the floor – Once you are positioned, […]

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Military Press

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Shoulder, Triceps Equipment: Barbell Exercise Description – Start by standing with a bar place across your shoulders similar to the front squat – Lift the […]

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MAS Grids

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a rectangle at the distances specified in your training program – Starting in one […]

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