Tyro Base By Costa

08/02/2021

Feel The Burn!

23/10/2020

Individual Training?

Rugby is a team sport, and you need to train with your teammates on a regular basis. It is important to develop individual and team skills, learn and practicing set plays and Improve fitness etc.

Playing rugby means a season-long commitment and you need at least 3 – 4 days of team practice per week. Missing practices will result in your coach’s second guessing your spot in the squad.

But, due to the development of the COVID-19 pandemic, team practices are difficult to execute. Thus, athletes need to take responsibility to train on their own.

Here are some solo training ideas for rugby players who can’t make it to team practice.

GYM Workout!

Muscular strength, power, and endurance are all essential for being successful in rugby, and you can develop all these qualities on your own. It’s important to understand that while bodybuilding gym workouts are good to increase muscle size, it is not helpful in enhancing athletic ability.

So, rugby players should include the following exercises in their gym-based workouts:

Plyometrics
Medicine ball throws
Squat (front, back, overhead, goblet)
Deadlifts (conventional, sumo, Romanian)6
Power cleans
Overhead press (barbell, dumbbell, push-ups)
Pull-ups/chin-ups
Rowing variations (Bent over / seated)
Bench press (barbell, dumbbell, flat, incline, decline)

04/08/2020

Want to improve your running lines and passing game? Incorporate agility poles into your individual training sessions.

24/06/2020

Make it fun! Kids love it

05/06/2020

Be creative when you have the ball in hand, work smart to create space and put your team mates into the space to score!

27/05/2020

Getting Idle in defense is not a rare occasion in the sport of rugby. This happens to every player in all formats of the game (15s,10s,7s or touch rugby) and when that happens stop rushing to shut down the attack, be patient - cut down the running angle to defend the last attacker.

Do not run fast to stop last attacker because you may give them more space to step inside and breakthrough the defense

20/05/2020

GRUBBER is one of the tactical kicking technique performed by most skillful players in a team to gain territory or to score a try. If you can not find tackle bags as obstacles, get some support from your teammates to stand there and add pressure to your kick.

10/05/2020

Increase Speed? Watch wall drill part 2 to master your techniques
Video: Kavindu De Costa

Basic Wall Drills to develop Speed & Running techniques

09/05/2020

Scrum technique for beginners or Junior athletes by Shehan Dimithri Wijethunga

Scrum technique for junior athletes

08/05/2020

Rugby is a POWER dominant sport. Power equals the ability to apply force within the shortest period of time. For a Rugby player, power takes the form of a strong push applied against the ground.

Here is a tip to test your Vertical Power : measure your vertical jump and work towards increasing the height of jumps.

රග්බි යනු බලය (POWER) ප්‍රමුඛ ක්‍රීඩාවකි. බලය යනු කෙටි කාලයක් තුළ ප්‍රවේගය වෙනස් කල හැක්කාවූ ඇදීමක් හෝ තෙරපීමකි (Push or Pull). රග්බි ක්‍රීඩකයෙකු සඳහා, බලය Ground එකට එරෙහිව යොදන ප්‍රබල තෙරපීමක ස්වරූපය ගනී.

ඔබේ සිරස් බලය පරීක්ෂා කිරීම සඳහා උපදෙස් මෙන්න: ඔබේ සිරස් පැනීම මැනීම සහ පැනීමේ උස වැඩි කිරීමට කටයුතු කරන්න.

05/05/2020

Increase Speed? Master your running techniques by doing wall drills. Add these to your speed session.

🎥 Kavindu De Costa