What is the Beep Test

By | Fitness, Rugby Training | No Comments

Rugby is a hugely physical sport and once your get tired in any sport your skill level drops dramatically. As a Youth Rugby Coach there are only a certain amount of hours a week you can devote to fitness, remember we also have to include, passing practice, tackle practice, rucking, mauling, scrummaging, lineouts, and everything else a rugby team needs to be competitive.

So encourage your players to take their fitness into their own hands and monitor their progress with the beep test.

So we are here to learn about the beep test.

So What is the Beep Test?

The Beep test is a simple way to gauge the fitness of your squad members. It is simple to do, quick and easy. You can also do it on your own to determine your own fitness.

Here is what you need.

  • 2 cones (or more)
  • Tape measure
  • Beep test audio file

Set out 2 sets of cones 20 meters apart. The players will run between these 2 sets of cones at an increasing speed in a 20 meter shuttle run. The beeps get increasingly faster the longer they run and they need to keep up with the beeps to continue to stay in the test. once they fail to keep up with the beeps then record their score.

Here is a link to some of the scores that the English RFU posted. are you hitting these numbers?

[av_icon_box icon=’ue802′ font=’entypo-fontello’ position=’top’ title=’Beep Test Audio’ link=’http://www.youthrugbycoach.com/wp-content/uploads/2014/12/rugby-beep-test.wma’ linktarget=” linkelement=”] Click here to download the beep test audio
[/av_icon_box]

 

 

Whats your beep test score? Let us know in the comments below.

USA Concussion policy

Official USA Rugby Concussion Policy

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USA Rugby Concussion Policy

USA Rugby places player welfare and safety at the very top of our priorities. This is especially true with concussions and head injuries. USA Rugby’s concussion policy is intended to follow the International Rugby Board’s Regulation 10, and follows the “5 Rs” of concussion awareness: Recognize, Remove, Refer, Recover and Return. We must ALL play smart and be smart when it comes to concussions (see below Concussion Education and Resources section).

Official USA Rugby Concussion Policy

USA Rugby Concussion PolicyAs part of the USA Rugby policy in accordance with IRB regulations, if a player has suffered a concussion or a suspected concussion, he or she must be immediately removed from play. The player should then be referred to and evaluated by a qualified healthcare professional to determine if the athlete has sustained a concussion. It is imperative that the athlete does not return to play until he or she is symptom-free and has been cleared for return to play by a qualified healthcare professional. USA Rugby strongly recommends that the player complete the GRTP (Graduated Return To Play) procedure prior to return to full play and competition. Know the “5 R’s”

Know the 5 Rs

USA Rugby’s policy requires that ALL rugby players, staff, parents, referees, volunteers, and even fans follow these five basic steps when dealing with suspected concussions:

  1. Recognize – Learn the signs and symptoms of a concussion so you understand when an athlete might have a suspected concussion.
  2. Remove – If an athlete has a concussion or even a suspected concussion he or she must be removed from play immediately.
  3. Refer – Once removed from play, the player should be referred immediately to a qualified healthcare professional who is trained in evaluating and treating concussions.
  4. Recover – Full recovery from the concussion is required before return to play is authorized. This includes being symptom-free. Rest and some specific treatment options are critical for the health of the injured participant.
  5. Return – In order for safe return to play in rugby, the athlete must be symptom-free and cleared in writing by a qualified healthcare professional who is trained in evaluating and treating concussions. USA Rugby strongly recommends that the athlete complete the GRTP (Graduated Return to Play) protocol.

“USA Rugby believes in a ‘brains over brawn’ philosophy when it comes to player welfare and head injuries in particular. There is no single play or game worth suffering from a brain injury, and we must all be smart, educated and informed when it comes to player safety issues. Players need to throw pride out the window and NEVER attempt to ‘tough out’ a head injury,” said Nigel Melville, President and CEO of USA Rugby. “Let’s play head’s up rugby out there and commit to taking good care of one another through education and responsible action.”

Check out the full post here with more resources

Crossfit and Rugby – A Beautiful combination

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I love Crossfit and I love rugby! incorporating crossfit into my youth rugby is great and my kids love (hate!) me for it.

So here is a list of drills you can use for conditioning on the rugby field. A simple Google search will bring up plenty of results but thanks to Dai Manuel for these little beauties. some may be  little advanced, but there are plenty of fitness drills here to keep our youth teams sweating.

92 Crossfit Workouts for Rugby Not Requiring Equipment:

  1. 10 rounds of 10 second “L” sits off the floor
  2. “Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups
  3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
  4. 10 Rounds for time:  10 burpees, 100 m sprint
  5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
  6. 3 Rounds for time:  10 Handstand push ups, 200 m run
  7. 6 Rounds for time:  10 push ups, 10 air squats and 10 sit ups
  8. 10 rounds for time:  10 push-ups, 10 squats, 10 sit ups
  9. 10 rounds for time:  10 push-ups, 100m dash
  10. 5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
  11. 10 rounds:  10 push-ups, 10 squats
  12. 10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats
  13. 10 rounds for time:  10 sit ups, 10 burpees
  14. 4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
  15. 5 Rounds for time:  10 vertical jumps, run 400 meters
  16. 10 rounds for time: 10 walking lunges, 10 push-ups
  17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
  18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
  19. For time complete 100 air squats
  20. For time complete 100 burpees
  21. For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
  22. For time:  100 push ups
  23. 10 to 1 ladder:  Burpees and Sit ups
  24. 10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.
  25. 10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat
  26. 10 x 50 meter sprint (rest is 2 minutes between sprints)
  27. 3 Rounds for time:  20 jumping jacks, 20 burpies, 20 air squats
  28. 4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run
  29. For time complete 200 air squats
  30. For time complete 250 jumping jacks
  31. 3 Rounds for time:  Run 1/2 mile, then 50 air squats
  32. 5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
  33. 3 Rounds:  30 push ups, 30 second handstand
  34. 5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
  35. 5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)
  36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
  37. 3 rounds for time:  400m run/sprint followed by 30 air squats
  38. 4 sets x 25 jumping squats
  39. 3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
  40. 20 rounds:  5 push ups, 5 squats, 5 sit ups
  41. 10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
  42. 5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
  43. 50 air squats x 5. Rest equal amounts as it took to do each 50.
  44. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
  45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
  46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
  47. 7 rounds for time:  7 squats, 7 burpies
  48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
  49. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
  50. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
  51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
  52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
  53. Do Tabata Squats with eyes closed.
  54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
  55. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
  56. Handstand 30 seconds and 10 squats, 8 rounds.
  57. handstand 30 seconds and 20 air squats, 5 rounds.
  58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
  59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
  60. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
  61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
  62. Handstand to Jack-Knife to vertical jump. 30 Reps.
  63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
  64. If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
  65. Invisible Fran…21-15-9 of air squats and push ups for time.
  66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
  67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
  68. Run 1 mile and do 10 push-ups every 1 minute.
  69. Run 1 mile for time.
  70. Run 1 mile with 100 air squats at midpoint, for time.
  71. Run 1 mile, lunging 30 steps every 1 minute.
  72. Run 1 mile, plus 50 squats-for time.
  73. Run 1 mile, stopping every minute to do 20 air squats.
  74. Run 1 minute, squat 1 minute 5 rounds.
  75. run 200 meters, 50 squats, 3 rounds
  76. run 400 meters, 50 air squats. 4rounds.
  77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
  78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
  79. spend a total of 3 minutes in a handstand.
  80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
  81. Sprint 100 meters, Walk 100 meters, 10 rounds.
  82. sprint 100m 30 squats…8 rounds.
  83. Sprint 200m and do 25 push ups, 3 rounds.
  84. sprint 50 meters, 10 push ups. 10 rounds.
  85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
  86. Tabata Push-ups.
  87. Tabata squats and tabata pushups.
  88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
  89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
  90. Walk 100 meters on your hands, even if it is 2 meters at a time.
  91. 10 Rounds for time:  Run 100 meters, then 20 air squats
  92. 4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters