Advanced Conditioning for Female Rugby Players

Methods of Power Development

Once players have a good foundational base of strength developed, coaches should look at improving their power production and RFD. Various methods can be used to develop power, such as ballistic training, Olympic lifting, complex training and plyometrics, which target the previously outlined neuromuscular factors that determine power development.

Table 1 - Power Training Guidelines

	Single-effort event	Multiple-effort event
No. of Repetitions	1-2	3-5
No. of Sets	3-5	3-5
% of 1RM	80-90%	75-85%
Rest	2-5mins	2-5mins

Ballistic Training

Ballistic training is an effective method of developing RFD and power output through the utilisation of exercises that maximise acceleration throughout the entire range of motion (Turner et al., 2021). Research has shown that ballistic training can lead to an increase in power and RFD, which has been shown to be independent of increases in strength, showing that ballistic training specifically targets the neuromuscular factors that underlie power development (Winchester et al., 2008).

Examples of ballistic training exercises include weighted squat jump, medicine ball throws and plyo push-ups.

Olympic Lifting

Olympic lifts, such as the clean and snatch, are highly effective for developing total-body power, making them a valuable component of training for female players. These lifts train athletes to generate high levels of force rapidly, which translates directly to performance in explosive on-field actions.

To make these exercises more accessible, especially for those with limited experience, coaches often use derivatives of the Olympic lifts, such as the jump shrug or clean pull. These variations remove the need to catch the bar, allowing athletes to lift heavier loads with reduced technical complexity. Importantly, research has identified the second pull phase of Olympic lifts as the point of peak power and rate of force development (Turner et al., 2021). By focusing on this phase through derivatives, players can gain the key power benefits of the lift without needing to master its full technique.

Complex training involves combining a heavy strength exercise with a power exercise that is generally biomechanically similar to the strength exercise, e.g. combining heavy squats with jump squats. Complex training has been shown to provide positive adaptations in sport performance, specifically sprint and jump performance (Freitas et al., 2017). Complex training is a method that pairs a heavy strength exercise with a biomechanically similar explosive movement to enhance power development. This approach is based on a concept known as post-activation potentiation (PAP), which describes the temporary improvement in muscle force and power output following a high-intensity contraction. In practical terms, performing a heavy lift, such as a squat, can create a short window where the body is primed to perform an explosive movement, like a jump or sprint, more effectively (Carter and Greenwood, 2014).

Plyometrics

Plyometric training focuses on enhancing the stretch-shortening cycle (SSC), neuromuscular efficiency and reactive strength of athletes. Plyometric exercises are generally grouped into slow and fast plyometrics depending on the ground contact times associated with each exercise (Table 1). Slow plyometrics focus on increasing force production, while fast plyometrics focus on improving reactive strength, which involves producing force quickly.

Table 2: Examples of Slow and Fast Plyometric Exercises

Slow Plyometric Exercises	Fast Plyometric Exercises
Squat Jump Countermovement Jump Broad Jump	Pogo Hops Drop Jumps Bounds

Coaching Tips:

Ensure players have developed an adequate foundation strength before progression to advanced power development methods.
Gradually increase the intensity and complexity of power exercises, starting with basic plyometrics before progressing to more advanced drills.
Emphasise that power training is about moving explosively by cueing the player to focus on speed during the concentric phase of lifts.

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