09/03/2026
In rugby, your core needs to do more than produce force — it needs to resist it.
Here Brandon has Colin, U20 Team Canada Rugby, working on an Overcoming Isometric Anti-Rotation using a PVC stick into the wall.
The goal is simple: create as much force as possible without letting that force rotate or collapse your torso.
🏉 Why does that matter in rugby?
When you’re absorbing a tackle, making a tackle, fighting through contact, or driving in a scrum, your body is constantly dealing with forces trying to knock you out of position.
A strong anti-rotation capacity helps you:
• Stay solid through contact instead of getting twisted or folded
• Transfer force from the ground through your torso without leaking energy
• Maintain position during scrums, rucks and tackles
• Stay powerful when your arms are working independently, like when fending an opponent
• Control unwanted movement through the trunk when forces are coming from unpredictable directions
🔥 How to do it:
• Set the stick into a wall around chest height
• Athletic stance — soft knees, ribs down, glutes engaged
• Drive the stick HARD into the wall
• Resist rotation through the torso
• Hold for 5–10 seconds at MAX effort
👉 Think: brace like you’re about to get hit.
Program it:
3–5 sets/side
5–10 sec max-effort holds
Simple drill. High intent. Train the core to stay locked in when the rest of the body is trying to create force.
