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It is the start of the competitive rugby season in NS! For a physiotherapist who works with rugby teams and individual players and once played for Acadia, this is an exciting time of year. This is the time in a rugby training program that the focus changes from building a fitness base to improving sport specific skills; the amount (volume) of strengthening and general conditioning decreases and time and energy spent working on skills increases dramatically. One important skill to develop is agility. Agility is the ability to recognize, react, start, accelerate, decelerate, move in the required direction, change direction and stop quickly. Most movement on the rugby pitch involves angles, curves, starts, stops and direction changes thus requiring agility.

There is the school of thought that agility develops just through general practice of any sport. As a physio, who assists patients and athletes through progress exercise and training programs and thus skill development, I disagree. Whether after injury or at the start of a season, an athlete’s development occurs with perfect practice of the individual elements or skills that make up a sport. Equally true is that the bad habits and patterns that develop due to improper training result in poor movement mechanics. Incorrect repetitions lead to the acquisition of faulty movement patterns that impede the formation of ideal skills.

The goal with agility drills should be efficient, effortless, flowing movement that transfers directly to rugby. Use game analysis to determine the movements and game speed you need to be successful.

How to start training? You’ve got to start with the basics first. General strengthening can help develop balance, body control and awareness, speed strength and plyometrics can assist in the development of speed and the ability to change speed, and proprioception work can help enhance footwork. Improving balance, body control, speed, awareness, and reacting and changing speeds will help improve your agility and game. Then begin rugby specific agility drills; there are dozens of drills found on the internet.

Here is a suggested progression for improving your agility: learn the skill (like decelerate, plant and cut), master that skill on your own, add reaction (1:1 opposition), master that, add other game situations (like multiple opposition) and then try it when you are fatigued, like during the last few minutes of game.

The above is general information and is not a substitute for individualized direction and care. For more information on improving your fitness and readiness for sport, please contact our clinic to arrange an appointment with a physiotherapist.

Good luck and have a great season!

Shannon Estabrooks, BScPT, Sport Physiotherapy Cert.