RugbyRebels

Gloskarlos wrote:My mental image of you Puja, suggests you could turn through 180 deg on a sixpence in no time at all.... you’d rip it up.

Puja wrote:

Gloskarlos wrote:My mental image of you Puja, suggests you could turn through 180 deg on a sixpence in no time at all.... you’d rip it up.

My quick wit and fleet turn of phrase hide the fact that I have a body that makes me spend every preseason reconvincing the coaches that, not only do I not prop, I also cannot prop, and do not wish them to spend any time trying to convert me.

Puja

Gloskarlos wrote:

Epaminondas Pules wrote:

Gloskarlos wrote:Whole of the U13’s squad and all coaches did our baseline bronco this morning. Very happy with 5:06 at my ripe age . Much more impressive, one of our players got 4:42. Quite amazing.

That's cracking; on both counts.

Thanks! I was actually running with the kid who got 4:42, he’s a great cross country runner. I kept with him for the first 40% of said bronco, but then he showed me up for the old man I am. Nearly half the squad were under 6 mins which was quite pleasing, not as inactive over the last few months as I thought they might have been. Planning to run them every fortnight to monitor progress, can’t really find much on line about how regularly to do this sort of thing with this age group, I reckon fortnightly is about right, any other opinions or experiences?

Digby wrote:I was going to say add a plank, though there's little benefit to just doing longer and longer planks, I'd limit hem at 2 minutes tops, lots of people will say you can got to 3 minutes, some weirdos go really long, but it's just too boring as part of any ongoing work

Digby wrote:This is also where tackle bags finally have a use, giving a target that gets people to the ground during a running exercise, and then you can determine how people get back up, ideally bouncing up without using knees. The more you add moves that take people to ground and require an instant recovery to feet the more you're a sadist, burpees are ever popular as an addition to any such move

Digby wrote:I was going to say add a plank, though there's little benefit to just doing longer and longer planks, I'd limit hem at 2 minutes tops, lots of people will say you can got to 3 minutes, some weirdos go really long, but it's just too boring as part of any ongoing work

Which Tyler wrote:

Digby wrote:I was going to say add a plank, though there's little benefit to just doing longer and longer planks, I'd limit hem at 2 minutes tops, lots of people will say you can got to 3 minutes, some weirdos go really long, but it's just too boring as part of any ongoing work

Agreed - no need to do long planks - but there is benefit in increasing the challenge for the plank
Stick with 2 minutes, or even 90 seconds - hell, even 60 for more challenging versions.
First one with a wide base; second with feet and hands/elbows together; 3rd with feet up on a ball; 4th with feet and hands/elbows up on a balls; 5th up on balls, but one foot raised off...
You can even hold a plank whilst people throw balls at you (not hard, just enough to challenge the balance)
Lower Core i.jpg

Same with other stuff - you can all do a single-leg squat - but how about a single-leg squat up on a BOSU ball? Adding balance training to any other for of exercise is incredibly useful - even just passing around a circle!
Adding fun makes training way more effective as well - you learn a new skill something like 6 times faster if it's fun.

paddy no 11 wrote:Beauden done a 4.12 bronco