Friday, March 6, 2009
Aside from the excitement of the 7's World Cup going on as I type this (GO USA MEN AND WOMEN!!!) it's been a bit quiet for a while in the rugby world, but with the Northeast (finally) thawing out a bit, I am just as eager as anybody to get back outside and get to work.
This winter has been full of injuries and illnesses for me ever since Christmas, so I have been taking it rather easy. It seems the time off has done me well, however, as I am feeling strong and recharged, and ready to get my lungs in shape to play some great rugby this spring.
Aside from playing, I have been spending much of my time assistant coaching Princeton Women's Rugby as their head coach, ES, has been off globe-trotting around the world with the Men's 7s National Team. Coaching is a whole different thing entirely from playing, and it has been a learning experience, but I'm certain that looking on the situations from a new perspective will allow me to become a better player in the end, not to mention helping out a great group of athletes so that they do not have to go coach-less for much of the spring.
Coming back from illness, I have been putting in some pretty serious lifting and crossfit workouts over the past week, however today will be the first day that I start to get my lungs stretched out from their bout with bronchitis. I've committed lately to putting an emphasis on skills, so fitness sessions are going to be coupled with passing and kicking much of the time over the course of season. At any rate, I thought I'd share what I've come up with for the day in case anyone else would like to give it a whirl.
More updates (and possibly some excitement!) to come as the spring progresses!
Here is the workout:
400 meter easy jog, dynamic WU
Ladders x 6 w/ ball in hand
x 6 side-step movement repetitions
Passing progression
pop to wall (2 each)
pass to wall - no wrist (2 each)
pass to wall - wrist (2 each)
pass to wall - 5m jog (2 each)
rest 2 min
SH Shuttles (300m shuttle w/ passes)
5 balls/passes
30 m
x 5
1 min rest b/w reps
rest 3 min
kicking progression
100 meter down/back walking tap
100 meter down/back jog/tap
100 meter down/back grubbers
kick and gather x 10 (various kicks - box, pop, chip, grub) (50 m sprint, jog back)
400 meter easy jog/stretch
--Approx. 3500 meters total running--
1 comments:
Hey,
I love the SH shuttle idea and will have to try it! I don't quite get the set-up though. Are you running it as a 50m back-and-forth with the balls at the 30m mark? Thanks!
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