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LTPD Pathway
Functional Screening
Anatomical Adaptation
Game Demands
Conditioning for Rugby
Periodisation in Rugby

A sample Anatomical Adaptation circuit

The exercises listed below can be organised indoors or outdoors. The sample circuit can be completed by several players for 2-3 circuits with each exercise taking 20 to 60 seconds duration, depending on the level of fitness of the player. Additionally, the rest recovery between exercises can be on a 1:2 ratio (i.e. 30 seconds work and 60 seconds recovery and getting ready) during the early stages of the programme. This work/rest ratio can move towards a 1:1 ratio as the players advance in their general fitness. The rest between the circuits is dictated by the level of fitness of the players. However, as a starting place, a 2-minute interval can be prescribed before the next circuit.

A sample Anatomical Adaptation circuit addressing key stability positions and movement patterns is as follows:

  • Bridge
  • Hurdle hop
  • Lunge to T-stance
  • Wall squat
  • IYTW
  • Press-up
  • Rolling pattern
  • Speed marching drill
  • Partner pull-up
  • Vertical jump with squat thrust

Other exercises can be used depending on the level of fitness of the players, their individual needs based on an Overhead Squat Functional Screen and based on the facilities and equipment available. The Strength and Conditioning coach can be creative in this.