Front Row
Key Movements: Scrummaging
Physical Abilities: Maximal Strength, Lean Body Mass, Isometric Strength
Exercises: Squats (and variations), Horizontal Pressing Variations, Isometric Scrum Engage, Medicine Ball Throw (for Hookers)
Second Row
Movement Skills: Line Out Jumping
Physical Abilities: Speed Strength, Reactive Strength
Exercises: Jump Squat (and variations), Vertically Orientated Medicine Ball Throws, Other Jump/Plyometric Variations
Back Row
Movement Skills: Rucking, Ball Carrying Over Short Distances
Physical Abilities: Strength Speed, Speed Strength
Exercises: Horizontal Orientated Medicine Ball Throws, Horizontally Orientated Jumps, Resisted Sprints (short distance)
Half Backs
Movement Skills: Attacking the Gain Line, Kicking
Physical Abilities: Speed Strength, Reactive Strength
Exercises: Horizontally Orientated Medicine Ball Throws, Horizontally Orientated Jumps, Resisted Sprints, Resisted Hip Flexion, Kicking With Under/Over Weight Balls
Centres
Movement Skills: Tackling, Breaking the Gain Line, Support Running
Physical Abilities: Strength Speed, Speed Strength, Reactive Strength, Speed
Exercises: Vertical/Horiziontal Orientated Medicine Ball Throws, Vertical/Horizontal Orientated Jumps, Plyometrics, Resisted Sprints (short and long distance)
Back Three
Movement Skills: Attacking Running, Defending High Balls
Physical Abilities: Speed, Reactive Strength
Exercises: Plyometrics, Vertically Orientated Jumps and Throws, Resisted Sprints (long distance)
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