Want to try a rugby-style workout? Here are some exercises Robyn Smith, conditioning coach of the Black Ice team, has players do during their twice weekly two-hour practices:
Warmup.
Jog once around the pitch, then strut, skip and sidestep the length of it. Follow this with neck rolls, arm swings and toe touches. Then do calisthenics at each corner — sit-ups in one, followed by push-ups, leg lifts, jumping jacks in the others — interspersed with a run to each station in turn. Conditioning coach Robyn Smith, far right, leads stretching excercises. Photos: Cyrus McCrimmon, The Denver Post
Zigzags.
Run 10 meters, hit the dirt, get up and angle to the right for 5 meters and do another face plant, then angle to the left 5 meters and go down again. Then run backward to the start. Do this two more times to improve your endurance and agility.
Kettlebells.
In a semi-crouched position, pick up a 26- or 35-pound Russian kettlebell with two hands, hold it between your legs, then swing it up to chest level and back 10 times. Do it again to strengthen your core, back and shoulder muscles. Player Deb Hyman swings a 35-pound kettle ball for strength conditioning.
Ladders.
Using a 12-foot “ladder” made of nylon webbing and placed on the ground, run the steps forward, backward, side to side, and in and out, mimicking the moves made in tackling and evading contact.
Resistance running.
With a partner holding one side of a heavy-duty rubber resistance band, run three or four steps against the other side, touch the ball down and allow yourself to be pulled backward to the start. Repeat two or three times to improve your leg and body strength. Diana Larson, right, runs with the ball as teammate Heather Hoops holds a resistance band.
Progressive sprints.
Sprint 20 meters, turn around, and jog back to the try line. Then go 40, 60, 80 and 100 meters in turn. Alternatively, run three sides of the field, going full out, walk back to the start and do it again.
For more detailed rugby fitness tips, go online to and click on “Fit to Play” from the navigation bar on the home page. For information on Colorado clubs and match schedules — including the national men’s club championships, set for the weekend after Memorial Day at the new Infinity Stadium in Glendale – check the Eastern Rockies Rugby Football Union at .
