This is an old presentation I gave at a former club looking at how wrestling drills and training can be used to improve performance of rugby players.

1. Jamie Bain

2.  Physical Attributes of MMA vs Rugby
 What We Can Get From MMA Training/Drills
 Rugby Specific Skills to be Improved
 Specific Drills to Use
 How Best to Use MMA for Rugby

3. Differences in Grip Strength, Adductor Strength and External Hip
Rotator Range of Motion Between Trained Grapplers and
Recreationally Trained Males – JSCR Keating et al. 2011
 Greater Grip Strength, Hip External Rotation ROM
& Adductor Strength
Effect of Training in Greco-Roman Wrestling on Neck Strength at
the Elite Level – JSCR Ylinen et al. 2003
 Greater Neck Strength at Elite Level

4. A Comparison of the Physiological Profiles of Mixed Martial Artists and
Football, Basketball and Baseball Players – JSCR Gochioco et al. 2011
 Greater Trunk Flexibility 30.30cm vs 22.71cm
 Higher VO2max (than basketball and baseball)
Physical Collisions and Injury During Professional Rugby League Skills
Training – JSMS Gabbett et al. 2010
 6.4 Injuries per 10,000 Collisions

5.  Lower Body Positions in Contact (Mobility) (keating et al. 2011)
 Effective Foot Work Into Contact
 Core Strength
 Neck Strength (Ylinen et al. 2003, Gochioco et al. 2011)
 Grip Strength (keating et al. 2011)
 Chaos Theory
 Mental Toughness

6.  Tackling
 Resisting Choke Tackles
 Rucking/Counter Rucking
 Jackalling
 Mauling

7. Kneeling Defence
 Player 1 on all 4’s resisting attack
 Player 2 attempts to flip Player 1 over
Progressions
 Add a Ball and Attempt Jackal
 Begin with Tackle
Benefits
 Low Body Positions
 Hip Mobility
 Core Strength

8. Chest Rotations
 Player 1 on all 4’s
 Player 2 Rest Chest on Player 1’s Back with Hands behind
their back
 Player 2 Then Rotates in a Full Circle Using Player 1 as
Fulcrum
Progressions
 On Whistle Try to Flip Partner/Jackal Ball
Benefits
 Low Body Position & Mobility
 Footwork in Low Position
 Core Stability

9. Hands to Feet Agility
 Player 1 on all 4’s in front of Player 2
 Player 2 starts moving backwards and sideways, varying the
direction of movement.
 Partner 1 has to shadow those movements while remaining on all
fours.
Progression
 Both Players Crawling
 Collision on Whistle
 Jackal on Whistle
Benefits
 Low Body Position
 Speed of Movement in Low Body Position
 Reactive Awareness

10. Choke Tackle
 Player 2 holds Player 1 from behind and tries to hold
them up
 Player 1 fights to get to ground
Progressions
 Add a Ball
 Add Incoming Players
Benefits
 Works both on Choke Tackle and Getting Out of it
 Rotational & Functional Core Strength

11. To Be Discussed:
 Warm Ups for Contact Sessions
 Dedicated Session on a Tuesday? (main contact day)
 Extras for Forwards? (instead of or additional to shuttles!)
 Bouts of Wrestling in Small Sided Games? (Gabbett et
al. 2012)
 Outside Help?