Best Explosive Exercises for Rugby

Use these 8 explosive strength exercises to become a stronger, faster, and more athletic rugby player from @GarageStrength Coach Dane Miller.

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0:00 Explosive Rugby Exercise #1
3:42 How strong you need to be for Rugby?
5:05 Explosive Rugby Exercise #2A
6:56 Explosive Rugby Exercise #2B
8:30 Explosive Rugby Exercise #3A
9:52 Explosive Rugby Exercise #3B
11:24 Explosive Rugby Exercise #4A
13:14 Explosive Rugby Exercise #4B
14:30 Explosive Rugby Exercise #5

[GarageStrength]

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[dinidudayan]

I’m from Australia and I’m a Sri Lankan so I’m always the smallest dude on the field. I play on wing and been following ur workouts for two seasons now and it gave me the strength i need to bump off all these islanders around me and stand tall through their strong tackles. I’m very grateful for the knowledge you have given me coach. ✌🏼

[papo]

As a rugby player, thank you so much for this video 💪💪

[mrguy]

Hi Dane, been playing rugby my whole life 15+ year experience. I'm so glad to see that you're one of the only coaches to stress the importance of cardio for rugby. Every real rugby player and rugby coach knows that yes, strength and power is important but sprinting and interval running is more important than anything.

The great Ashley Jones (possibly one of the best S&C rugby coaches who has ever lived) said that if he could pick thing for rugby players to be proficient in it would be running. The fact of the matter is that it doesn't matter how talented, strong, athletic and great you are.. if you can't make it to a play due to a lack of fitness you're essentially useless.

[TheWingieeee]

Love this!! Love rugby content, my team just won the D1 Women’s Club National Championship. Go surfers!

But you’re right on the 40 minute halves! And 7 minutes for 7s

[rolbkxy]

Scrums start from a very much static position, but the ruck is very much dynamic

[Bisssovosi]

Bula
Thanks for the video
I'm following your program and I'm loving it and love playing rugby thanks to your
From Fiji 🇫🇯

[aag]

Just started playing rugby in my local rec-league. Thank you for sharing this information.

[Gototroysnewchannel]

As one of your swoldiers, I am here for that swöle shirt

[someguy]

Behind neck jerks are great but you should also bring the bar down and catch on your shoulders to simulate the impact of tackling.

[prescottosegie]

I love watching rugby growing up as a young kid this was a good video of exercises for rugby

[drhjhulsebos]

I'll be using my garage strength roller and pad tomorrow when it gets delivered. I just spent the last 3 years getting back in shape for rugby after my last pickup game on a flight line in Sabit Qadam where, unrelatedly, I injured myself later doing squats. I psychologically kept myself away from the gym because of the pain from taking a whack at my iliolumbar ligament. Following your channel and a few others got me strong again after 7 years of surrendering to a memory of pain (+3 months of physical therapy): 405x3 bench 295x3 push, 295x3 hang power clean, 525 squat...but my snatch is sad and pathetic 175x3 no foot hang.

Cardiowise, I believe rugby is a game of having your heart rate go from 90 to 150 in the course of 40 seconds and if you are fit, having your heart rate get back to 90 in the course of 20 seconds. Just based off the time the ball is in play and the time it takes to get set for a line out or scrum. The endurance of managing this for 80 minutes, putting 5-6 miles into the pitch is unbelievable as a forward hitting ruck after ruck driving maul after maul.

[KenanTurkiye]

You deserve much much much more subs Dane,
time.👍

[LeisureConsultant]

Great Power Moves gives the edge in low Tackling to ground the opponent quickly. Without advancement’s. Good Job

[isaacfit]

As a rugby player in his early 30s your workouts have helped me cement blindside flanker in my team thank you

[canadiancontent]

Great video lots of good stuff. Was happy to see the interval training at the end. Its been awhile but i felt this and pute track training did the most for my performance. Learning how to properly sprint really changed my game. I became much more explosive and dynamic. Speed endurance trained me to react and make a play despite being fatigued. Overcoming fatigue to make a play is a huge part of rugby.

Like to add that theres a big difference in training for 7s and 15s. The former requires longer sustained efforts over bigger distanaces in shorter halve; whereas 15s requires more shorter bursts over a longer period. For example in a defensive stand on 7s theres really no play off and youve got to get back to your feet and involved immediately whereas in fifthteens the contact is bigger, but you get a bit longer to recover but end up doing it more

[Agent-fidw]

Been hoping for a rugby vid, this is awesome!

[robertcorriveau]

Thank you for the exercise suggestions for Rugby.

As a side note: You don't enter a scrum dynamically. Scrums start from a standstill. You were showing a maul in the video and I think you meant maul.

[SKULL]

I always appreciate to you for the best workout set

[data]

As a forward powerlifting is your best friend, and hiit