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What Is the Rugby Fit Challenge?

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What Is the Rugby Fit Challenge? What is the Rugby Fit Challenge? Rugby League is one of the most physically demanding sports and this year Super League title sponsor, Engage Mutual, is challenging people to test their fitness by taking on the Rugby Fit Challenge. The challenge has been developed by a Super League strength and conditioning coach and is based on the eight key attributes needed for rugby league fitness - strength, power, agility, speed, hand eye co-ordination, aerobic endurance, anaerobic endurance and strength endurance. The exercises can be used as part of a regular rugby league training regime or incorporated into a gym training programme. Our Rugby Fit Challenge Ambassadors Our Rugby Fit Challenge the most powerful front rowers in the ambassadors are Eorl Crabtree, Engage Super League. He is also an established England international. England International and captain of Huddersfield Natalie Gilmour, sister of Huddersfield Giants and Natalie Gilmour, Giants’ Lee Gilmour, first started playing rugby league aged eight. captain of England ladies and Featherstone Rovers. Currently a centre for Featherstone Rovers, she made her first international Currently in his 12th year with appearance in a 1998 tour of New Huddersfield Giants, 6ft 6in Eorl Crabtree Zealand. She is looking forward to 2013’s has established himself as one of World Cup before retiring. Engage Mutual are not responsible or liable for any injuries sustained whilst attempting the exercises described in this leaflet. Ensure you warm up appropriately whenever you workout. You should consult your doctor before you start any exercise programme if you are not sure whether it is suitable for you. Strength POWER Hand-eye co-ordination Anaerobic endurance needed to brush needed for sprint essential for needed for repeated off a tackler or performance during match catching and bouts of intense work make a tackle play as well as tackling passing during The test – rowing The test - The test – match play The test - Row with maximum bench press: vertical jump effort for ten seconds, pause for 30 seconds – Lie back on the bench in a relaxed Against a wall, measure the pass test The participant is passed the ball, turns repeat 10 times. position with your feet touching the ground yourself with your arm and then passes it through a hoop or tyre. and your shoulders touching the bench. extended upwards and Aim to cover the mark the highest point with chalk. Pass as many balls as possible through maximum distance in Grip the bar with your elbows bent. the hoop in 45 seconds. the time period. Jump as high as possible and Lift the bar and position it over the middle mark the wall. of your chest, lower the weight down to your chest and then push it back up – The distance between the two marks keeping your feet on the floor and bum is the vertical jump measurement – the needed to avoid being on the bench. Inhale as you lower the bar aim is the create the biggest distance Agility tackled by an opponent Aerobic endurance and exhale as you push it up. The aim is to between the two. safely complete one rep with the heaviest needed for the body possible weight. Complete three warm The Test - T-Test to utilise oxygen for up reps before attempting the maximum Using cones mark a T shaped area – five energy throughout the weight. Strength endurance yards, by five yards, by ten yards. duration of a match Ensure that there are three spotters nearby. Start at cone A, sprint to cone B and touch it with your left hand. The test - Bench press should not be needed for attempted by under 16s. repeated bouts Turn left, shuffle sideways to cone C, the bleep test of strength and touch its base with your left hand. Set out a 20m course. based activity Then shuffle sideways to the right to Using a bleep test CD such as cone D and touch the base with your run continuously up maintaining right hand. and down the course forward Finally shuffle back to cone B touching keeping in time with, Speed momentum with your left hand, and run backwards or ahead of the during a tackle to cone A. bleeps for as long as needed to Aim to complete the T in the fastest possible. make you The test – time possible. as evasive pull ups as possible c B D Using a pull up bar, complete the to an 5 yards 5 yards opponent maximum number of pull ups you can in 30 seconds. The test - If a pull up bar is not available, press ups can also be used as a 10 yards 10m sprint with ball test of strength endurance. Aim to complete as many press ups as Sprint as fast as you can over a 10m possible in 30 seconds. distance in the fastest time possible. A START/FINISH.
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