FITNESS 4 RUGBY

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CORE STABILITY FITFILE

CORE STABILITY ALLOWS YOU TO PUSH HARDER & MAKE THE HITS
Core stability is the buzz word in rugby fitness. Why? Because the 'core' is the origin of movement and the
foundation for safe and dynamic rugby. It provides central body control, and allows you to generate power by
maximising the efficiency of your muscular effort.
In rugby terms, you become more stable in contact, better able to withstand tackles, and solid in your ability to
receive and offload the ball. By training specifically for core stability, you gain a number of benefits including
decreased injury risk. In a nutshell, your body can function more effectively with less risk.

THIS FITFILE IS NOT AN EXERCISE PRESCRIPTION

This FitFile is not an exercise prescription but a list of drills that may be used to develop core stability. The
exercises are listed in order of difficulty and progress from static floor based drills to lunging movements with
a medicine ball. We suggest that you progress slowly through the drills, adhering to the guidelines, and finish
each session with the stretches at the end of your Fitfile.

BRACE THE ABDOMINALS DURING ALL DRILLS

For all the drills in this FitFile you need to brace your abdominals. To do this, imagine you need to stop
yourself from 'peeing' and 'scoop' the lower part of your stomach, below the navel, 'up and in' to activate the
'trans abs.' This does not need to be a maximal effort - to isolate this muscle it is better to apply a 2-3 out of
10 effort. Also contract your remaining abdominal muscles to achieve a 'full brace'and breathe normally.
SQUEEZE YOUR GLUTEALS
During drills that challenge your gluteal muscles, recruit (squeeze) the glute or gluteals prior to initiating the
drill.
NEUTRAL ALIGNMENT
'Neutral' alignment should be maintained for the most effective use of stabilising and mobilising muscles.
There should be no excessive arching in the lower back or rounding of the shoulders. Click here for more
information on Neutral alignment.
SHOULDER GIRDLE STABILITY
Core stability also includes shoulder stability. Included in this FitFile are several shoulder stability drills. The
key point during these drills is that you aim to keep your shoulder blades set and down and don't allow your
traps (upper shoulders) to raise during these drills. For example, during Dips, don't allow your traps to lift
towards your ears. Perform these movements slowly and smoothly - they are not power drills!
Better Rugby Coaching 2008. Fitness 4 Rugby and Better Rugby Coaching are part of the Newsletter
Publishing Ltd. The author and Newsletter Publishing Ltd take no responsibility for injuries caused by attempting
the exercises presented on this FitFile. Newsletter Publishing Ltd recommends that you always learn new
exercises under the guidance of a professional and following consultation with your doctor or GP. Please read
our Terms & Conditions at www.fitness4rugby.com.

FITNESS 4 RUGBY
"Undoutedly the best rugby fitness site in the world!"

Core Stability for Rugby

1. ABDOMINAL BRACE - SINGLE LEG LIFT

- Lie on floor, arms by side, knees bent
- Brace abdominals
- One foot on floor, slowly raise the opposite leg, feeling the
control coming from your abdominals
- Slowly return the leg to the floor and repeat with the other
leg
- Ensure low back maintains neutral alignment throughout
the drill i.e. that it does not arch
Complete 3 sets of 12 repetitions.
Rest 60 seconds between sets.

2. ABDOMINAL BRACE - SINGLE LEG EXTENSION

- Lie on floor, arms by side, knees bent
- One foot on floor, other leg slightly raised
- Brace abdominals
- Slowly extend raised leg
- Ensure low back maintains neutral alignment

Complete 3 sets of 12 repetitions.

Rest 60 seconds between sets.

3. HIP EXTENSION - BRIDGE

- Lie face up, knees bent, feet flat on floor
- Squeeze glutes and lift hips to align with shoulders & knees
- Hold position for 2-3 seconds

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

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4. HIP EXTENSION - KNEELING

- Kneel hands on floor
- Maintain static position
- Brace abdominals, squeeze the gluteal of the leg you are
about to lift and slowly extend one leg, pause
- Bring knee back to floor, repeat

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

5. HIP EXTERNAL ROTATION - SIDE LYING

- Lie on side, head supported
- Roll top hip slightly forward
- Bend top knee to position foot on top of bottom knee
- Maintain torso position, slowly lift & lower knee off floor
- Focus on squeezing buttock to lift the knee

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

6. HIP ABDUCTION - SIDE LYING

- Lie on side, head supported and body straight
- Brace abdominals and squeeze the glute of the top leg
- Slowly lift & lower top leg while maintaining a stable trunk
i.e. no movement in the lower back
- Toes face straight ahead

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

7. ABDOMINAL BRACE - ALTERNATE LEG EXTENSIONS

- Lie on floor, arms by side, knees bent, feet off floor
- Brace abdominals
- Slowly extend one leg & then return it to start position
- Repeat on opposite side
- Ensure low back maintains neutral throughout

Complete 3 sets of 12 repetitions.

Rest 60 seconds between sets.
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8. ABDOMINAL BRACE - ELBOWS & TOES

- Lie face down, support body on forearms & toes
- Ankle, hip & shoulder in alignment
- Brace with abdominals

Hold for 60 seconds.

Repeat 3 times.

9. ABDOMINAL BRACE - FEET ON STABILITY BALL

- Hands on floor, feet on crest of stability ball
- Brace abdominals and squeeze the glutes
- Lift hips to align them with hip & shoulder

Hold for 60 seconds.

Repeat 3 times.

10. ABDOMINAL BRACE - HEALS ON STABILITY BALL

- Lie on floor, heals on crest of stability ball
- Hips extended, shoulders, hips, knees & ankles align
- Maintain balance

Hold for 60 seconds.

Repeat 3 times.

11. ABDOMINAL BRACE - ONE ARM & ONE LEG

- Body supported in push up position
- Ankle, hip and shoulder in alignment
- Maintain body position, lift one arm & one leg, pause
- Repeat on other side
- Brace with abdominals throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.
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12. ABDOMINAL BRACE - ONE HEAL ON STABILITY BALL

- Lie on floor, heals on crest of stability ball
- Hips extended, shoulders, hips, knees & ankles align
- Maintain position & take one foot off the ball

Hold for 60 seconds.

Repeat 3 times.

13. BACK EXTENSION - STABILITY BALL

- Lie face down, hips on crest of stability ball
- Feet secured on floor
- Body relaxed over the ball
- Hands on ears, slow extend torso to neutral - do not arch
the lower back
- Ankles, hips & shoulders to align

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

14. ABDOMINAL BRACE - SIDE - FOREARM & FOOT

- Body supported on side by forearm & side of foot
- Ankles, hips & shoulders in alignment
- Rest other hand on hip or hold it out to the side

Hold for 60 seconds.

Repeat 3 times.

15. ABDOMINAL CRUNCH - FEET FLAT

- Lie face up
- Knees bent, feet on the floor, hands on thighs
- Crunch forward, slide fingers to knees
- Return shoulders to floor

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.
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16. ABDOMINAL CRUNCH - KNEES UP

- Lie face up, feet off the floor
- Knees above hips, hands on ears
- Keep legs still, crunch forward
- Touch elbows on thighs
- Return shoulders to floor

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

17. HIP EXTENSION - BRIDGE - SINGLE LEG

- Lie on back, one knee bent, foot on the floor
- Other leg straight, knees side by side
- Lift hips to align with shoulders & knees
- Keep hips square
- Hold position for 2-3 seconds

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

18. ROLL OUT - STABILITY BALL

- Kneel facing stability ball
- Arms straight, hands on stability ball
- Fall forward onto the ball as ball rolls forward
- Arms support body weight
- Push arms into the ball to return to the start position
- Maintain posture throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

19. SCAPULAE RETRACTION - STRETCH CORD

- Stand facing wall mounted shoulder height stretch cords
- Hold stretch cords with arms out front
- Walk backward until cords are tight
- Pull shoulder blades together & down
- Return to start position

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.
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20. SHOULDER EXTERNAL ROTATION - ABDUCTION - STRETCH CORD

- Stand facing wall mounted shoulder height stretch cord
- Grasp stretch cord, elbow abducted to shoulder height
- Palm facing down
- Laterally rotate the arm
- Maintain position of elbow & shoulder blade throughout
- Use other hand to check shoulder blade maintains position

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

21. SHOULDER EXTERNAL ROTATION - ADDUCTION - STRETCH CORD

- Stand beside waist high wall mounted stretch cord
- With far side hand grasp stretch cord, elbow locked to side
- Forearm across body
- Laterally rotate the arm
- Maintain position of elbow & shoulder blade throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

22. SHOULDER INTERNAL ROTATION - ABDUCTION - DUMBBELL

- Lie face up on the floor
- Dumbbell in hand, elbow abducted to level with shoulder
- Palm facing upward
- Medially rotate the arm
- Maintain position of elbow & shoulder blade throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

23. SHOULDER INTERNAL ROTATION - ADDUCTION

- Stand beside waist high wall mounted stretch cord
- With nearside hand grasp stretch cord
- Lock elbow to side
- Medially rotate the arm
- Ensure elbow stays locked to side throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.
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24. REVERSE FLY - STANDING

- Stand face shoulder height wall mounted stretch cords (2)
- Hold stretch cord in each hand
- Elbows slightly flexed, arms out front
- Hands at shoulder height
- Horizontally extend the shoulders
- Pause and squeeze shoulder blades at full extension

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

25. DIPS - BOX

- Hands on edge of bench
- Body weight partially supported on feet
- Maintain vertical torso position
- Lower body until upper arm is parallel to floor
- Extend elbows, return to start position

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

26. PUSH UP - FEET ON STABILITY BALL

- Hands on floor, feet on stability ball, body straight
- Lower chest towards floor
- Push up slowly

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

27. PUSH UP - HANDS ON STABILITY BALL

- Hands on sides of stability ball, toes on floor
- Lower chest towards ball
- Push up slowly
- Maintain stability on ball throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.
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28. PUSH UP - MEDICINE BALL

- Hand(s) on medicine ball, toes on floor, body straight
- Lower chest towards floor, push up slowly
- Maintain posture throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

29. DIAGONAL RAISE - DUMBBELL

- Shoulder width stance
- Hold dumbbell in one hand
- Dumbbell resting on thigh of other leg, elbow slightly bent
- Lift dumbbell diagonally through the point directly in front
of shoulder
- Continue with action until dumbbell is above head

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

30. DIAGONAL RAISE - STRETCH CORD

- Stand beside point of low wall mounted stretch cord
- Stretch cord in hand, arm across body
- Arm straight
- Lift arm diagonally across body
- Continue until hand is above head height

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

31. PULL UP - PALMS DOWN

- Lie under a bar
- Grip wider than shoulder width, palms face downward
- Maintain straight body position, heals contact the floor
- From hanging position, pull chest toward bar

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.
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32. PULL UP - PALMS UP

- Lie under a bar
- Grip wider than shoulder width, palms face upward
- Maintain straight body position, heals contact the floor
- From hanging position, pull chest toward bar

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

33. TORSO ROTATIONS - STABILITY BALL

- Lie with shoulders on crest of stability ball
- Knees bent, feet flat on floor
- Lift hips to align with shoulders & knees
- Keep hips in position, rotate torso & roll onto one shoulder
- Repeat in the other direction

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

34. TORSO ROTATIONS - STABILITY BALL - MEDICINE BALL

- Lie with shoulders on crest of stability ball
- Knees bent, feet flat on floor
- Lift hips to align with shoulders & knees
- Hold medicine ball directly above shoulders
- Keep hips in position, rotate torso & roll onto one shoulder
- Repeat in the other direction

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

35. ELBOW TO KNEE CRUNCH - ALTERNATE SIDE

- Lie on back, feet off the floor
- Knees above hips, hands on ears
- Keep legs still, crunch forward & rotate spine
- Touch elbow to opposite knee
- Repeat on other side

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.
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36. ELBOW TO KNEE CRUNCH - STABILITY BALL

- Lie with lower back on crest of ball
- One foot flat on the floor, other leg extended
- Hold for support with one hand, other hand behind head
- From an extended position over the ball
- Crunch forward, touch elbow to opposite knee

Complete 3 sets of 12 repetitions.

Rest 60 seconds between sets.

37. LEG CURL - DOUBLE LEG - STABILITY BALL

- Lie on floor, heels on crest of stability ball
- Hips extended - shoulders, hips, knees & ankles in
alignment
- Bend knees, roll ball to buttocks
- Extend legs back to start position
- Torso maintains a stable position throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

38. LEG CURL - SINGLE LEG - STABILITY BALL

- Lie on floor, one heal on crest of stability ball
- Other heel slightly above ball
- Hips extended - shoulders, hips, knees & ankles align
- Bend knee to roll ball to buttocks
- Extend leg to return to start position
- Ensure hips remain square with shoulders
- Torso maintains a stable position throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

39. PULLOVER - STABILITY BALL - MEDICINE BALL

- Lie with shoulders on crest of stability ball
- Knees bent, feet flat on floor
- Lift hips to align with shoulders & knees
- Hold medicine ball directly above shoulders
- Keep hips in position, lower medicine ball back overhead
- Return medicine ball to start position, maintain posture
throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.
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40. SIDE CRUNCH - STABILITY BALL

- Side of hip positioned on crest of stability ball
- Feet split & secured on floor
- Laterally flex over the ball
- Lift the upper body in an upward direction
- Shoulders stay square with the hips

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

41. TORSO ROTATIONS - MEDICINE BALL - SEATED

- Sit, hold medicine ball close to chest
- Lean backward with bent knees until heels clear floor
- Maintain normal spinal curvatures
- Rotate torso side to side, legs remain still
- Straighten arms to increase difficulty

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

42. KNEE TUCK - STABILITY BALL

- Lie face down, hands on floor, feet on stability ball
- Body parallel to floor
- Bring feet to buttocks, knees toward the floor
- Extend legs to return to stat position
- Maintain straight body position throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

43. LUNGE - BODY WEIGHT

- Feet hip width apart, arms by side
- Take a large step forward, descend until leading thigh is
parallel to floor
- Return to start position by rapidly extending leading leg
- Maintain upright posture throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.
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44. LUNGE - OVERHEAD - MEDICINE BALL

- Feet hip width apart, medicine ball held high above head
- Take a large step forward, descend until leading thigh is
parallel to floor
- Return to start position by rapidly extending leading leg
- Keep ball above head & maintain upright posture
throughout

Complete 3 sets of 10 repetitions.

Rest 60 seconds between sets.

45. SQUAT - BODY WEIGHT

- Stand feet wider than hip width apart
- Arms in front of body
- Push knees forward over toes & sit backward until top of
thigh is parallel to floor
- Ascend by driving hips forward & shoulders towards the
roof
- Feet stay flat & lower back maintains normal curvature
throughout
Complete 3 sets of 8 repetitions.
Rest 60 seconds between sets.

46. SQUAT - STABILITY BALL

- Stand position ball between wall & low back
- Feet hip width apart & positioned forward of hips
- Arms by side
- Descend until top of thighs are below parallel to floor
- Ascend by driving shoulders directly toward the roof
- Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

47. SQUAT - MEDICINE BALL

- Stand feet wider than hip width apart
- Medicine ball held out in front of body at arms length
- Push knees forward over toes & sit back toward heels until
top of thigh is parallel to floor
- Ascend by driving hips forward & shoulders towards the
roof
- Feet stay flat & lower back maintains normal curvature
throughout
Complete 3 sets of 8 repetitions.
Rest 60 seconds between sets.
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48. SQUAT - SINGLE LEG

- Stand on one leg
- Pushing knee forward over toe & sit backwards into a
squat position
- Ascend by driving hips forward & shoulders towards the
roof
- Foot stays flat on floor & lower back maintains normal
curvature throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

49. LATERAL LUNGE - Stand with feet wide apart, toes pointing forward
- Sit to one side by bending one leg & keeping the other
straight
- Descend until top of thigh is parallel to floor
- Keep heels flat on floor, rotate hips if necessary

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

50. LATERAL LUNGE - MEDICINE BALL

- Stand with feet wide apart, toes pointing forward
- Medicine ball held out in front of body at arms length
- Sit to one side by bending one leg & keeping the other
straight
- Descend until top of thigh is parallel to floor
- Keep heels flat on floor throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

51. STEP UP - DUMBBELL

- Select knee high box or lower
- Stand in front of box with dumbbell in each hand
- Place one foot onto box
- Slowly step up onto the box
- Step down with the same leg
- Maintain upright posture & flat leading foot throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.
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52. STEP UP - LATERAL

- Select box, knee high or lower
- Stand beside box with near foot on box
- Slowly step up onto box
- Lower to start position
- Maintain upright posture & flat leading foot throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

53. SPLIT SQUAT - BODY WEIGHT

- Feet hip width apart, long split stance
- Descend until leading thigh is parallel to floor
- Ascend back to the start position
- Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

54. SPLIT SQUAT - DUMBBELL

- Feet hip width apart, long split stance
- Grip dumbbell in each hand
- Descend until leading thigh is parallel to floor
- Ascend by pushing shoulders towards the roof
- Maintain upright posture throughout movement

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.

55. SPLIT SQUAT - OVERHEAD - MEDICINE BALL

- Long split stance
- Medicine ball above head
- Descend until leading thigh is parallel to floor
- Ascend back to start position
- Keep ball above head & maintain upright posture
throughout

Complete 3 sets of 8 repetitions.

Rest 60 seconds between sets.
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56. LUNGE - ROTATION - MEDICINE BALL

- Feet hip width apart, medicine ball held out in front of body
- Take a large step forward, descend until leading thigh is
parallel to floor
- On descent rotate torso to the same side as the leading leg
- Return to start position by rapidly extending leading leg &
rotating torso back to neutral position
- Variation - Substitute medicine ball for a weight plate or
dumbbell
Complete 3 sets of 10 repetitions.
Rest 60 seconds between sets.

57. LATISSIMUS DORSI - KNEELING - PALMS DOWN

- Kneel on floor
- Hands on floor, arms stretched out in front
- Palms facing down
- Push head & chest towards floor
- Sit back toward heels

Hold for 30 seconds.

Repeat 2 times.

58. LATISSIMUS DORSI - STABILITY BALL

- Kneel in front of stability ball
- Ball at arms length
- Hands on crest of ball
- Bend forward from hips
- Drop chest towards the floor
- Sit back onto heels

Hold for 30 seconds.

Repeat 2 times.

59. LOW BACK - STANDING

- Stand, one hand on hip, the other overhead
- Reach up & across, flexing sideways from the waist
- Variation: Widen stance

Hold for 30 seconds.

Repeat 2 times.
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60. LOW BACK - LYING

- Lie on back
- One leg straight, other leg bent
- Roll bent leg across body, assist with opposite hand
- Shoulders remain flat on floor

Hold for 30 seconds.

Repeat 2 times.

61. HIP EXTERNAL ROTATORS - SEATED

- Sit on the floor
- Knees bent, feet much wider than shoulder width apart
- Hands behind body for support
- Push knees together, sit upright
- Slide feet further apart to increase the stretch

Hold for 30 seconds.

Repeat 2 times.

62. GLUTE - SEATED HUG

- Sit upright on floor
- One leg straight, other leg bent
- Place bent leg over straight leg
- Pull bent leg towards chest with both hands
- Maintain upright posture

Hold for 30 seconds.

Repeat 2 times.

63. GLUTE - SEATED WITH ROTATION

- Sit upright on floor, one leg straight, other leg bent
- Place bent leg over straight leg
- Place opposite elbow on the outside of the bent knee
- Turn to look over shoulder
- Push elbow onto thigh to assist rotation

Hold for 30 seconds.

Repeat 2 times.
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64. GLUTE - LYING - LEGS CROSSED

- Lie on back, knees bent
- Place one foot across opposite knee
- Grasp shin of the support leg
- Pull toward chest

Hold for 30 seconds.

Repeat 2 times.

65. HIP FLEXOR - KNEELING

- Kneel in lunge position
- Upright posture
- Contract abdominals to tilt pelvis backward
- Contract buttocks to assist

Hold for 30 seconds.

Repeat 2 times.

66. HIP FLEXOR - OFF BENCH

- Lie face up, hips on end of bench
- Pull one thigh toward chest, other leg hangs off bench
- Relax hanging leg toward floor

Hold for 30 seconds.

Repeat 2 times.

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