Understanding Power

 

A Definition....

Power is the ability to apply a force quickly. Coaches often define power as strength x speed.

Success in rugby depends on the ability to start and stop quickly; make rapid changes in direction at pace; make or break through tackles; and dominate set pieces. All of these aspects require the production of large forces in short bursts of time, hence power is seen as the key to dominating the opposition.

The Basics....

1. Power is critical to success in rugby. Powerful players are able to create large forces very quickly e.g. engage into the scrum quickly and hit hard, tackle hard, change direction at high speed, jump high in the line-out, and move quickly off a standing start.

2. Power training should have a quality not a quantity emphasis. Less reps done quickly is better than more performed slowly, whether this be lifting weights, sprint drills or rugby specific drills. 'Explosive' movements are often associated with appropriate power training.

3. For almost all players, improvements in strength often result in an improvement in power.

 

Common Questions About Power Training....

Will getting more powerful be beneficial to my game?

Yes....The reason that Jonah Lomu made such an impact on the rugby scene was the powerful nature of his game. Lomu had great pace, and when this was combined with his large mass and great strength, he outputted high power and proved very difficult to stop once he was moving.

Agility is also directly associated with power, and players that are very agile are often very strong and powerful i.e. Jason Robinson, or Sergio Parisse. Agility and methods of improving your agility are covered in the SAQ sections located via the main navigation tabs.

Will getting stronger help me become more powerful?

Yes....Research by coaches and biomechanists have concluded that the main limitation to the expression of power for most players is strength. The first step to becoming more powerful is to become stronger, and the suggested training programme located in Weight Management is designed to achieve this.

Are all Types of Power Training the Same?

No....Power combines strength and speed. Depending on the game situation, one or both of these factors will need to be emphasised e.g. Scrummaging (STRENGTH x speed), Tackling (STRENGTH x SPEED) or changing direction at pace (strength x SPEED). The programmes located in Weight Management focus on both strength and speed in their content and must be emphasised when performing the exercises as appropriate to your goals.