Rugby Workout Plan | Reduce The Risk Of Injury

Written by Jamie Bantleman

Rugby Workout

Rugby players are placed under great physical stress and demand throughout the playing season, and the main objective when training for the sport when you are in season should be to reduce risk of injury. To do this you should look at where your weaknesses are in regards to specific movement patterns. For example, if you are a jumper in the line out and you are very strong in a sagittal plane of movement, you should focus on other planes of movement such as transverse and frontal planes to maintain a muscular balance.

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Planes Of Motion:


Sagittal plane motion would include forward and backward motions, like sit-ups, back extensions or biceps curls. The sagittal plane cuts through the centre of the body, so the motion is front to back or back to front, including straight forward running. Squats involve flexion (forward motion) and extension (backwards on the way up), so would fit into the sagittal plane.


Frontal plane motion would include leaning from left to right as in side bends and lateral raises, or perhaps you might picture jumping jacks for a good image of movement along the frontal plane.


Transverse plane motion is the hardest to picture because the plane is horizontal as it divides the top from the bottom, so it’s hard to get our heads around it being a rotating action. The main thing to remember is rotation. An example of a transverse plane exercise would be floor to overhead diagonals with a medicine ball, and a transverse activity might be swinging a golf club.

Why Is This Important For Sports People?


It is very important to have a strong balance between training in different planes of movement due to the ways in which the body may move in a match. We can be sprinting forward to then having to change direction or twisting the torso to make a tackle. All of these things are very common as a rugby player in particular therefore should be kept in mind when formulating an effective and efficient training plan.


Rugby Player – In Season Injury Prevention Plan
Order Exercises Sets Reps Rest
A1 Barbell Back Squat 5 4-6 10s
A2 Cable Attached Hip Abduction 5 8-10 10s
A3  Cable Russian Twist 5 12 90s
B1 Barbell Loaded Back Extension 5 4-6 10s
B2 Dumbbell Side Lunges 5 8-10 10s
B3 Feet Raises Side Crunches 5 12 90s
C1 Machine Shoulder Reverse Press 5 4-6 10s
C2 Dumbbell Lateral Raises With Pause at top 5 8-10 10s
C3 Kettle bell Turkish Get Up 5 12 90s

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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