While gameday is our focus, a huge part of being an NRL player is what you do pre/post match. Following match day, we will have a recovery day which involves some active recovery (stationary bike), water recovery and massage. Generally it takes a couple of days to recover from the games, so I use this time for things like stretching/core and switching off mentally.
If we play on a Saturday, we start some light work on the pitch on Tuesday followed by some weights. Wednesday is the same, and our main session in Thursday. This is a bigger session working through our tactics for the Saturday match day. Friday is generally a lighter day, at all about freshening up with the main focus being on the 80 minute performance the following day. This is what most people see and judge us on, but there is so much that goes into the preparation. Whether it be nutrition, massage, hydration, mindfulness or weight training, it all adds up to the 80 minutes on a Saturday. I also enjoy getting my hands on a footy during the week. Doing some extra work before or after training helps me stay focused on the specific skills I need on match day.
The benefits of running rugby league training drills
The best thing about playing Rugby League is the team environment. We push each other to become better on the field every day. Training for a team sport keeps me accountable and I don’t want to let my teammates down. A lot of Rugby League Drills are position-specific, and there is a major focus on speed, power and agility. We don’t usually run long distances outside of the odd occasion in pre-season. We tend to focus on high intensity sprints and agility position-specific training. This is how we get our conditioning to keep a high intensity for 80 minutes.
Rugby League fitness drills to improve your skills
Passing
With one or more people, practice a simple Rugby League pass and catch drill. This will improve your handling skills and ball delivery to your teammates.
Pass the ball from both sides of your body, focusing on the fundamentals of throwing a Rugby League ball.
- Place one hand on the upper side of the ball, and one hand on the lower side of the ball.
- Use both hands to guide the ball in the right direction.
- As you develop your technique, introduce a rotation on the ball to enhance the accuracy, speed and direction of your pass.
Kicking
With one or more people, practice game kicking techniques. This will improve your catching and handling of the ball and also your ball striking.
- Choose your target
- With two hands on the ball, drop the ball as you plant your standing foot. Focus your eyes on the ball and with the kicking leg, swing through, ensuring a strong follow through depending on the distance/height you are trying to achieve.
- As you develop your basic technique, practice different types of kicking. A bomb will require a different trajectory. A grubber kick along the ground will require some finesse.
- Practice these different styles of kicks to add variation to your game.
Strength
Body strength is an important component of Rugby League. You need to be strong in both defence and attack. You need to be prepared to make tackles, break tackles and fend off your opponents. There are simple drills you can do without equipment to increase strength and fitness. Aim for 3 sets of 20 for each exercise, increasing these numbers as you develop your strength.
- Push Ups
- Dips on a chair
- Sit Ups
- Planking (3 x 30-60 seconds)
- Squats
- Lunges
- Calf Raises
- Burpees
Goal kicking
You need a ball and a kicking tee to practice goal kicking techniques. This will improve your overall ball striking.
- Place the ball on the kicking tee and aim the point of the ball in the direction you wish to strike the ball
- Take 3-4 steps back and 2 steps to the side. (You will find a comfortable distance to start your run up, the best kickers in the game all do this differently)
- Know where your target is, and where you want to place the ball. Then focus solely on the ball.
- As you approach the ball, place your foot at a comfortable distance adjacent to the ball. Focus on the ball and strike the ball with a powerful follow through. The follow through will help the direction and distance you are able to get on the ball.
- Practice, practice, practice. The best goalkickers in rugby league practice all the time.
Rugby League tackling drills and technique
Why is it important to be skilled in tackling?
Tackling is a fundamental skill of Rugby League. In order to stop the opposition, we need to be good at tackling.
Why is it important to practice tackling and your technique?
Technique is important for tackling to bring the opposition player down easily, but to also avoid injuring yourself. It’s important to practice, because when your team is relying on you to make a tackle, you want to be able to perform.
Practicing with a tackle bag
What the exercise aims to improve
Using a tackle bag is the most effective method for practicing tackling. Hit the bag low using your shoulder and wrap your arms around it as you fall to the ground. If you don’t have a tackling bag, you can practice with a friend running at you at a slow/moderate pace.
How it's done
Using your shoulder as the first point of contact, make a good connection and pull them to the ground.
What to focus on
While you need to be strong in your upper body, utilise the power that comes from your legs to make an effective tackle.
Perfected the basics?
Get the opponent to approach at quicker pace and attempt to evade the tackle.
Tips to remember for good tackling technique
The following four tips are the most important to remember when it comes to good tackling technique:
- Always protect your head
- Take out your opponents legs
- Support your teammate
- Don't let your opponent offload the ball