Rugby Cross Training

Rugby is of course a specialist sport, and the higher the level of play the more specific the training becomes. However, even at the highest levels, training rugby specifics day in day out can become monotonous and overtraining can be detrimental. Employing other sports into training regimes is one technique which can be used not only for a change from the norm, but it can also help hone specific skills and techniques. So what are the best sports to use?


Boxing

Contrary to belief, training in boxing isn't just about being able to punch better. In order to maximise power and balance, control an opponents movement and improve evasive skills. Footwork is vital in boxing, and in fact possibly its most important aspect. Keeping light, bouncy and fast on your feet in boxing is key, and for a rugby player to train in boxing, he/she swill gain sharpness, fast twitch movement and evasiveness. 


These are all great attributes for a rugby player, so this is one aid boxing training can have to rugby players.


The punching aspect of boxing is also very specific and has great benefits for rugby players. The power generated to punch hard can be similar to the power generated to create a big collision. With a strong base, a boxer will move forward pushing off his/her back foot and the power will generate up the body through the hips and into the upper body. The twisting movement of the hips and upper body generates more power through torque, and following through the punch is vital. 


Compare this to a big upper body collision and the difference is not massive. you will need to step into the opponent and a degree of torque will also add power to the collision. Although you are using your shoulder rather than your hand, it is vital to follow through in the tackle otherwise you are in risk of bouncing off. Like in boxing the power all starts with the push off from your feet, so in all a hard punch is similar to a hard hit in rugby.
One player that proves this is sonny-Bill Williams. Renowned throughout rugby union and league for his "big shots" Williams has recently entered the World of boxing gaining a 4-0 record. Williams' fend is one of the factors allowing him to offload the ball so regularly, so forceful arm movements may also be a less obvious aid of boxing training. He has combined the two sports and continues to pursue them both, and it certainly has done his rugby no harm.




Wrestling/grappling


Grappling and wrestling certainly have their place in rugby through rucks and mauls. As well as this Olympic Wrestling (Greco-Roman and Free-style) is based on getting an opponent to the ground, the primary aim of tackling in rugby. 


This importance has already been noticed in rugby league circles, as Randy Couture, a former Mixed Martial Arts World Champion and World class wrestler, took the Melbourne Storm for a session a few seasons ago. As well as getting someone to the ground, wrestling is about controlling an opponent both standing and on the ground. The standing element is obviously crucial in both union and league, and although perhaps more important for league players, it is also important to be able to control an 


opponent on the ground in rugby union.
Jiu-Jistu (Brazilian) is a form of grappling that takes place on the ground. It involves two people grappling to gain control, and position to eventually be in a position to be able to apply a submission hold. The original concept of Jiu-jitsu is that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique. Essentially, you use someone's force against them in order to control their movement. 
Although we are not going to submit each other and apply locks and hold in rugby, the concept of a smaller man being able to control a larger one can certainly have its benefits in rugby. During his two year ban England prop Matt Stevens got involved in Jiu-jitsu. On the subject he said; "After my first jiu-jitsu fight I thought: 'I love this feeling, I love that competitive edge. I've got to get back to doing what I'm good at.'" He became British intermediate champion and competed in the world championships in California.




Football

Footballers are in general seen as very skilful sportsmen. We often talk of rugby players having great "footballing" ability, and this not only comes from the kicking and skill factor of footballers, but also the vision some have to see openings and opportunities for themselves and team-mates. 


The skill of a midfielder in football to see the run of an attacker and feed a through ball past the defensive line to him/her is somewhat similar to a rugby centre seeing space behind a rushing defence, and putting a grubber kick through for his/her winger to run onto.


Last year Danny Cipriani played at left back for a Tottenham reserve team in a pre-season practice in Malaga after being told he has the potential to be a professional footballer if he decides to turn his back on rugby union.




Athletics


A more obvious useful cross over sport for rugby is athletics. Speed is arguably the most important skill for an outside back in rugby, so sprinting and sprint training have obvious benefits. However it is not just the track events that can be utilised for rugby players in training.

Many field events have benefits for rugby players for varying reasons. The techniques and used for events such as the shot put, hammer throw and javelin produce great force and power which are great attributes especially for forwards in and around contact areas.


The high jump, long jump and triple jump are also great for balance explosive power. In fact the motions used for such events are already copied in many plyometric drills used by rugby teams.
After being forced to retire from professional and International rugby due to injury Scotland's Thom Evans took some time training in athletics with a view to compete. It is believed the 200m was his event of choice, but whether he continues to pursue this is unknown.




These are just some of many sports which cross over well into rugby. As well as there being many more potential benefits in each of these, there are many other sports which can, and may have helped rugby players improve their game.






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