The Science Behind Pre-season

(New Ulster back row forward, Charlie Butterworth, takes part in a resisted speed session)

Rugby has come a long way from the time when the key feature of pre-season was running up and down flights of stairs. The close season at Ulster Rugby is now a long thought out, two month programme, based on the latest sports science and designed to ensure that the players are in the best shape possible when they get to game-time in late August.

A quick glance at the player calendar for the first day back reveals the variety of what the players are put through. On Monday, there was gym based movement prep, kicking skills, speed sessions, grappling conditioning and resisted speed sessions all in one packed day for the squad.

Head of Strength and Conditioning at Ulster Rugby, Jonny Davis (JD), says that although the programme is challenging for the players, it is a time of the year that the squad look forward to:

“They really enjoy it because it is a break from the routine of the regular season,” says JD. “Year on year the fundamentals remain the same, but we are always looking to improve.

“With rugby, each position is so specific in terms of conditioning and our programme reflects that. For example the forwards have six gym sessions a week and two speed resisted (running with weights) sessions, whereas the backs have four or five gym sessions, one max velocity speed pitch session (sprinting) and one acceleration and agility and resisted speed session.

“That reflects what a player will be asked to do in a game. It will be rare that a prop will break free in a match so what is important to them is the power in contact. A back however, will be running at full speed at regular intervals during the game, therefore, that is what we concentrate on that with them.”

One of the many innovations that JD and his team have introduced this pre-season is to incorporate Brazilian Jiu Jitsu into the programme. Instructors from the Gracie-Barra Club led by Graham Keys have been invited to teach and work with the players on grappling conditioning and drills.  The contractions that muscles go through in those drills are replicated in game situations.

No stone is left unturned as the strength and conditioning coaches prepare the players for the new season. It is a testing time for the squad, but one that we will all see the benefits of when the season begins in August.