For football players, the strength of the legs is extremely important. The article, Top 5 Best Ideas For Rugby Legs will introduce you to the reason why foot training is so essential for rugby players. The quick exercises for the legs are simple but surprisingly effective for playing rugby.
Does rugby make your legs muscular?
Rugby makes your legs muscular because sprinting and catching the ball helps develop the muscles in your legs significantly. Players will sprint an average of 30 times a game over an average of 20m and make an average of 9 tackles a game. Most rugby players have very muscular and strong legs.
Since sprinting is such a big part of rugby, it’s not uncommon for rugby players to also have big feet. In a rugby match, also players will sprint over a total of 600m, usually made up of 30 different sprints. Sprinting as weightlifting leads to muscle hypertrophy because when you’re pushing off the ground you’re damaging your muscle fibers, which in response to heavy resistance will rebuild bigger and stronger.
Many studies have shown that sprinting helps build muscle, especially in the glutes, calves, and hamstrings, because these are key components in sprinting.” Not only do rugby players sprint, but they also spend most of the game jogging and running fast. Players will run an average of 75 times a match with each run lasting 20m.
The player also constantly stops and starts and changes speed. It has been recorded that during a match, a player will change speed 750 times. This extra running may not be as anabolic as sprinting but it still develops and builds leg muscles, especially the constant stopping motion when the player needs to drive off the ground, creating drag, resulting in muscles growing larger.
Another major cause of foot development in rugby players is the ability to handle the ball. During handling, a player will push off the ground to make initial contact with his opponent, then continue to hit the ball forward with his foot to end the phase.
Addressed issue that puts a great deal of stress on the feet as players not only face resistance from the rugby field when they are driving on the ground but they are also upended by their opponents, who are doing everything to avoid being dealt with.
When players are making an average of 9 passes in a game and hundreds of passes per week in training, you can begin to understand why so many of your favorite football players have legs huge.
How do rugby players get big feet?
Rugby players are famous for having big strong legs. This is also the reason for the Top 5 Best Ideas For Rugby Legs. Most rugby players use these sturdy legs to make aggressive short runs, make powerful passes and pass the ball to secure possession.
We all know rugby players have muscular legs but we don’t know exactly how they train to have these muscular legs. Rugby players get big legs through a combination of rugby tension (ball fight, sprints, short runs), leg weight training (squats, jumps, deadlifts, lunges), and heredity. Rugby players tend to be average, meaning that they are naturally more muscular than the average person and can more easily build muscle.
Rugby players are naturally more muscular than the normal man. Many studies have shown that rugby players are more diverse than the average population which means they have broad shoulders, a higher amount of muscle than fat, and can easily gain muscle.
Top 5 Best Ideas For Rugby Legs
1. Squat Jumps
This is the exercise as well as the idea of training the legs for Rugby players that Top 5 Best Ideas For Rugby Legs suggests for you. Start in a deep squat. Jump high can be you and then land back into a deep squat. Keep repeating this 20 times.
2. Step up the stairs
Place one foot on the chair as if you were about to step up a high flight of stairs. Push that leg up and step over with the opposite leg as much as you can. Slowly lower yourself down using your feet on the chair. Be careful not to fall or slip. Perform 15 reps and repeat with the other leg.
3. Nordic Hamstring exercise
Lock your feet under the couch or somewhere near the ground. You can also ask a friend or family member to lock the heel down. Put a pillow under your knees to relax. Keep your body straight and lower yourself forward as much as you can. When you fail, raise your hand forward. Repeat 10 times.
4. Calf lifting exercise
Stand on your front toes on a step or ledge for a fixed amount of time. Try to repeat this several times for the best results. Repeat with the opposite leg.
5. 10m sprint acceleration exercise
Start in a push-up position, complete the push-up then jump into the air (burpee) when you’ve completed 5, go straight into the 10m sprint trying to get to the top speed as fast as you can. Then slowly walk back at a slow pace. Repeat this exercise 5 times. The 10m sprint acceleration exercise is the ultimate leg training idea in the Top 5 Best Ideas For Rugby Legs.
With the information that the article Top 5 Best Ideas For Rugby Legs has provided, hopefully, you can better understand the exercises that help strengthen the calf muscles of rugby players.
Thanks for reading!