october, 2017

This is a repeating event

18oct6:00 pm7:30 pmU16 Strength and ConditioningPre-Season Training


Event Details

Pre-Season Training Background

Rugby is a popular team sport enjoyed by many individuals around the world at amateur, semi-professional, and professional levels. Rugby is an intermittent, high intensity collision sport with short recovery periods. Due to these high physical demands, players require a significant amount of strength and conditioning.

Our players therefore need to ensure that they spend quality time on strength and conditioning as part of their overall preparation for rugby, with structured resistance training for hypertrophy, strength, power, aerobic and anaerobic conditioning, as well as speed training that occurs in conjunction with the skill-based team sessions.

Pre-Season Introduction

The aim of this programme is to educate and empower each player regarding strength training and conditioning. No player can expect to compete at any level if he is not well conditioned. It is essential for players that when they reach 16 years of age, that they start proper pre-season training. Parents and coaches often ask if strength training during Pre-Season will slow down (stunt) growth. There is no scientific evidence to show that strength training or exercises stunt or slow growth rates. In fact there is evidence to show that there are positive effects of strength training and that it is both safe and beneficial if performed properly. In addition strength training helps prevent serious injury .

The programme assumes that there are approx. 15 weeks in the pre-season period. This will run from mid Oct 2017 to end January 2018, just in time for the 2018 Club Rugby season.

Pre-Season Benefits

  • Increased muscular strength and local muscular endurance (i.e. the ability of a muscle or muscles to perform multiple repetitions against a given resistance)
  • Decreased injuries in sports and recreational activities
  • Improved performance capacity in sports and recreational activities

Pre-Season Arrangements

Date: Wednesday, 18th October
Time: 18:00pm – 19:30pm
Location: Warriwood Valley Sports Ground
Cost: None (free of charge)

The 2017/18 Pre-Season Program is not club specific, any player qualifying to play U16’s Rugby in 2018 is welcome – please spread the word!


(Wednesday) 6:00 pm - 7:30 pm


Warriewood Valley Sports Ground

Jackson Road, Nort Narrabeen


Riaan Kruger


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