What to do in the off season

24 September 2009

Photographer: Stuart Garnett

Season 2009 is done, What now?  Preparation for season 2010..... Bigger, faster, fitter & stronger!
As we approach the latter stages of 2009, now is an important time for players, individually, to cast their eyes back on the season that was.

What did I do good?

What do I need to work on to make 2010 more successful than 2009?
The months of October, November and December act as windows of opportunities for players to really put in some much needed preparation as they aim to be ready for Schoolboys, representative or club rugby.
During these three months, its not just about getting in the gym and doing gym work, but its also a great time for a player to do focus work on individual skills:
- Catch n Pass
- Footwork & agility
- Kicking
- Vision, spatial awareness, decision making
- Scrum Technique
- Position specific work
o Hookers Throw
o ½ back Pass
o Work under the high ball
In the past, the basic fundamentals have often been neglected, and although a player has got the physical preparation right, too often they haven't made in advancements in terms of basic skills that allow them to play the game of Rugby Union.
Before embarking on some form of Off- Season training, let us look at the areas that need to covered during these months:

- Strength & Conditioning
o This area refers to general physical preparation.
o Areas to consider:
 Aerobic Conditioning
 Strength & Power work
 Speed, Agility & Quickness
 Anaerobic Conditioning
 Injury Prehab/ Rehab
o Each of these can be worked with a qualified Strength & Conditioning Coach, or specific areas with specific qualified persons.
 
- Nutrition
An area that probably equates to 80 percent of whether an athlete will progress forward at the rate they hope to.
Nutrition has been neglected far too much in a young athlete's general preparation, and often it isn't their fault. Athletes need to ensure they seek out qualified professional help to ensure they are getting the adequate foods, minerals & vitamins daily in order to be ready for 2010. As young athletes embark on their off- season training regime, the quality of their workouts & training will all be dependent on whether they are getting the essential nutrients in their everyday diet. Carbohydrate, Protein & Fats all have their place in a young athletes diet.

- Hydration
Another area of concern for young athletes, ensuring they replace any lost fluids post exercise is essential to young athletes maintaining peak performance. During a training session, water or a carbohydrate drink (powerade, Gatorade) will be suffice to ensure blood glucose levels are maintained, and muscle energy are replenished sooner than later.

- Recovery
This is probably the most important area that needs more focus than others, as its an area that is relatively new to all athletes across all sports, and the 2 previous areas fit into this category also. Recovery refers to what happens between session eg Nutrition, hydration, stretching & sleep. Young athletes need to ensure they are recuperating efficiently and effectively to ensure the next session they do, regardless of what the content is, will be done at 100%.

- Stretching
Many young athletes tend to roll their eyes at the art of stretching, but what they don't realize is, in order for you to reach the top and stay there, you need to stretch. Stretching should be a daily ritual and can be at any time.
So, the question on most minds will be......... where do I start? How do I get started?
The best way to go about getting yourself into a structured off- season program is to contact the Sunshine Coast Rugby Union and ask for me, Franky Bourke.
Sunshine Coast Rugby Union
07 5493 3995
Franky Bourke
0407 593 163
Franky.bourke@scru.com.au
I will be running weekly sessions aimed at preparing players of all ages for 2010, and I hope to see you all soon.
Franky Bourke- HPU Strength & Conditioning Coach, Head Coach- Stingrays Premier Colts