The aim of this style of exercise is to teach you the following:
· Good body position
· Quick reaction
This exercise was inspired through numerus attempts to effectively fetch in a rugby match. It always seems like you almost had it or you are never in the frame of mind set to turn over that ball. The principles behind these exercises go beyond rugby specificity, the principles can be applied to different situations and sports.
Drill 1: Dead ball alternated pulls
The first drill aims to teach you the good body position when lifting a heavy weight. If you relate it in the context of rugby it will aid any poacher (Fetcher) to get the strong body position to make an effective poach without being cleaned of the ball easily.
It is good to alternate your grip and feet as you perform the drill to make you work as much on both sides and from varied positions.
Drill 2: Quick reaction dead ball poach
The progression is the quick reaction entering the exercise from one position from a different boy position. In rugby context laying emphasis on entering the “gate” of the ruck in order to not be off side and make an effective poach. The different body position will just simulate a scenario you will find yourself in after a tackle. In general this exercise will help with reaction and how to still perform an exercise effectively when tired.
Drill 3: Quick reaction moving gate dead ball poach
The progression is to simulate a moving gate in rugby. This put in perspective, after a tackle or when you are in a defence line reacting, have the body awareness and to quickly see where the gate of the ruck is to make an effective poach.
I do these drill s with a conditioning component, usually rowing, but it can be done with other conditioning exercises like airdyne bike sprints for example. This will make you tired and have an effect on your decision making ability and performing the drill correctly.
The training sequence:
1st rep/ Round: Row100 m, straight into alternated dead ball pull.
2nd rep/round: Row 200m, into the quick reaction dead ball poach.
3rd Rep/round: Row 300 m, into the quick reaction moving gate dead ball poach.
This is one set. Do 3 sets of this.
by Justin Benn