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How to Make a Scooter

Want to learn how to create a great fitness tool that is affordable, easy to do and a lot of fun?  Well, then I give you the scooter! 

I am not talking about the ones with motors people ride around with and leave all over the sidewalks.  I am talking about the ones from gym class when you a kid. That is the scooter that is actually benefical to use.  It help you develop a strong core and is also a lot of fun to use.  

I wanted to get a scooter for myself and for the kids to use.  Although when I did a search on amazon all the scooters I saw where you using cheap plastic wheels and had weight limits.  I knew I could build one cheaper than what they were selling for and I could make it a lot stronger.  

That is excatly what I did and I am going to show you how you can make a scooter for about $25.  The only tools you need are a drill, a wrench, and a hack saw. Everything you need you can find at your local hardware store.  

The first thing you need is the base.  The perfect thing for this is a pre-made seat for a stool.  Which means no cutting or sanding. Easy! You can get them in a couple of different sizes.  The size I went with is 15 inches.  

Next, you are going to need some wheels.  You want to make sure they all swivel. Once again the caster wheels come in a lot of different sizes.  The size I went with 2-inch swivel caster wheels. I wanted to be closer to the ground and that is why I choose this option.  As you can see in the picture the wheels are solid rubber and each one has a weight limit of 90 lbs. Yep, that’s right my scooter can handle up to 400 lbs of weight on it. 

Last you need the hardware to hold the wheels to the base.  What you need are some nuts and bolts. I used carriage bolts because of the flat smooth tops they have.  I used lock nuts so that the nuts stay in place and never get loose. The size I used was ¼ inch for both the nuts and bolts.  The length of the bolt I got was 1 ½ inch.  

Now on to the assembly.  You need to find where you are going to place your wheels on the base and then mark the holes.    

Then go ahead and drill your holes.

After that go ahead and attach your wheels to the base with your nuts and bolts.  Make sure the nuts are on the side of the base with the wheels.

Now, this where you should be done or at least I thought, but when I tried to test out my scooter it didn’t move too well.  The reason is that the bolt was rubbing against the wheel not allowing it to freely move. What you need to do is take a hack saw, grinder, or router and cut off the remainder of the bolt sticking out past the nut off.

That’s it now you are finished.  Time to have some fun and test it out!  My favorite thing to do with the scooter is just hand walking with my feet on it.  You can get very creative just like with anything else on what you can do with the scooter.  My kids are always coming up with different ways on how to use them. I hope you enjoy your new scooter and have fun implementing it into your workouts.  Your body and mind will definitely thank you for using it.  

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3 Reasons Why You Are Not Getting Results

You have decided it’s time to get off the couch and start doing something productive for your health.  With no plan in place, you head to the gym hop on a treadmill and then go do some random machines. You got a good sweat and feel good about what you did.  

You keep up the same routine for a couple of weeks then notice that you are not seeing any results.  You feel frustrated that your body has not changed from all the hard work you have been doing. You start to second guess yourself and say what’s the point.  This path eventually leads to skipping workouts and searching for the latest magic pill or gadget.   

More time goes on and you and you still do not have the results you are looking for.  You end up putting your workouts beside because what’s the point you aren’t getting any results anyways.  This ends up leading to you right back on the couch where you started.  

It doesn’t have to be this way.  Before you start training for a better life have a plan in place.  Here are 3 common pitfalls with solutions on how to avoid them so that you can have success with your training and not frustration.  

No consistency – you jump from program to program thinking or hoping that the next one will be better.  You are just looking for a quick fix. When you do not see results right away you look or hear about a new program that people are doing.  

You see the posts people are making about how this is the best program ever so you assume it will work for you as well.  You quit the current program you are on and quickly go sign up for that one. Getting results in training takes time there are no quick-fix solutions.  What you see is just a lot of clever advertising.

Solution – avoid the fancy gimmicks and just stick with just one program.  Be consistent in your training and follow the program you are on for at least 12 weeks.  That will give you enough time to really see if it is working for you or not. Make sure you are moving every day.  If a program has only 3 days of training make sure you are doing something on those off days as well.  

Those off days are probably recovery days so it does not have anything too strenuous, but it should something that gets the blood moving like mobility work or yoga.  If there is something you enjoy doing like running, biking, swimming, rock climbing, etc. do it on your rest days. Movement is life. When you stop moving is when you start having problems.

No clear goals – you start training without any set defined goals.  This is the equivalent of starting a business without a business plan.  I want to lose weight and I want to get in shape are not goals. There are no why’s behind them or measurable standards.  

Without clearly defined goals you will not have any motivation to keep training and will likely get frustrated and stop training.  The two most common goals people have in training that keep them going are training for some type of competition or the doctor basically told them to start training or die.

Solution – set realistic goals that are measurable.  Find your why to those goals. If your goal is to lose weight, then why do you want to lose weight?  Is it to fit into a pair of jeans, is it for health reasons, or is it so that you will feel better about yourself.  

Then ask that same why to your answers.  Why do you want to fit into those jeans? Keep asking those why’s until you find what really is going to get you motivated and not want to quit no matter how hard it gets.  

Make sure you set timelines and ways to measure your goals.  Getting in shape is great, but in shape for what and why? How will you measure getting in shape?  Let’s say you want to get in shape for your kids and live a healthy life. You have to dig deeper why do you want to get in shape for your kids and why do you want to live a healthy life?  

After you still need a way of measuring your goal.  Let’s say use push ups and running to determine your fitness shape.  You test yourself and see how many times you can do 10 push ups and run 20 meters in 10 minutes.  Let’s say you got 4 rounds the first time you do it. You then set a goal of getting 6 rounds in 5 weeks.  Your goal now has it’s deep why and is both realistic and measurable.  

No accountability – you have goals but tell no one about them or you have no goals.  You go to train but have no pre-set training for that day and just do whatever you feel like doing. 

You have no coach or group of people to support and push you. There is no form of progress in your training.  You have nothing to make sure that you keep training and advance toward the results you want.  

Solution – get a coach and tell the world about your goals.  Nothing is going to keep you more accountable than hiring a coach that will tell what to do and why.  The coach’s main responsibility is getting you the results you desire. They will push you to do things outside of your comfort zone.  

The coach is there to guide you and give you motivation.  Without a coach, you are just spinning your wheels doing the same thing over and over again without any results.  Tell people about your goals and write them down. Hang your goals up somewhere you can see them every day.  

You don’t have to post stuff on social media, but when you are talking to family or friends let them know of your goals.  Tell people you just met for the first time about your goals as well. Be proud of your goals and what you are trying to achieve.  The next time you run into your family or friends they will ask you how your goals are going. That’s accountability. That’s what’s going to keep you motivated and progress towards the results you want!

Conclusion

There you have it 3 simple things you can do to help you get the results you are looking for.  Define your goals, stay consistent in your training, and find a coach to help put you on the right path.  Just by doing these 3 things you will see results faster and avoid a lot of heartache and frustration.   

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Rugby Proof Your Shoulders Part 2 (Mobility)

The most often overlooked area for training the shoulders is mobility.  Mobility is not the most glamorous or exciting thing to do, but it is a necessity if you want to have strong healthy shoulders that can take hits and last for years on the rugby pitch. 

It is not common to see people making posts about hitting a PR with their mobility as you would see a deadlift PR and that’s fine. As rugby players, we think about lifting heavy and being explosive.  We don’t walk into a gym saying I am going crush that mobility workout today.  

If doing yoga is the last thing on your mind and it seems pointless.  Then you need to change your mindset about mobility and the importance of it.  Know this, the better the range of motion you have and the more open your joints become the stronger you will become.  When joints can’t move freely they lack their true strength potential.

Mobility work doesn’t take long and should be done every day just like brushing your teeth.  Plus when you start doing mobility work on a daily basis your body just feels better.  

When it comes to the shoulders the reason most people don’t have a full range of motion is due to tightness in the thoracic region which is your upper back.  Part of the reason everyone is tight is because of the daily habits of sitting, driving, computers, and phone. Needless to say this the thoracic area is something that needs attention in order to get full range in your shoulder.

Fix the thoracic area and you are good right?  Well not quite. Remember the shoulder is a very complex joint.  Other areas that need attention are the pectorals and all the many muscles that attach to the shoulder.  Now there are a ton of different things you can do to increase your mobility in these areas and if you did a search on the internet it would be overwhelming.  

When it comes to mobility work I like to work on movements that strengthen at the same time.  It’s that whole idea of getting more bang for your buck. If you have a kettlebell then you have access to a great tool that can really help open your shoulders.  The kettlebell allows you to put your shoulder through many ranges of motion that other tools do not allow.

Two of the best movements with a kettlebell for increasing mobility are the Turkish Get Up and Windmill.  In both of these movements, your shoulder will go through just about every range of motion there is in the shoulder. They not only increase your range of motion but they also help increase the stability of the joint and strengthen it.

Turkish Get Up

Windmill

The turkish get up and windmill pretty much cover everything for mobility in the shoulder, but there are a couple of other movements with the kettlebell that are beneficial as well.  Such as halos and overhead carry.

Joints love circles as it increases blood flow and improves range of motion. This is exactly what halos do. Doing an overhead carry with a kettlebell will help stretch and relax the muscles around the shoulder.  You don’t even need to move just holding a kettlebell overhead will help increase your range of motion, stability, and strength in the shoulder.  

The reason I like the kettlebell so much for increasing the mobility in the shoulder is that it worked for me.  Like I said in the previous article (Rugby Proof Your Shoulders Part 1) I use to get many stingers in football and rugby.  Then I started lifting kettlebells and it forced my shoulder into positions that were uncomfortable for me at the time. Eventually, the range of motion in my shoulder improved and the stingers were no more.  

There are many other things you can do to help increase the range of motion in your shoulder such as yoga, ball, rings, clubs, dowel rod, etc.  Here are a few different things you can do to help increase your mobility in your shoulders.

Don’t think I didn’t forget about the thoracic area here is a great movement to help increase that range of motion in that area.  I call it a thoracic pullover. You place a foam roller underneath your back just below your lats. Your butt is on the ground. You grab a kettlebell and lower it to the ground and stop once your biceps get to your ears.  Hold there for a few and then raise your arms back while pushing your rib cage down.

Thoracic Pullover

Hanging is another great form of increasing mobility in the shoulders.  It also decompresses your spine, improves wrist and forearm strength, and stabilizes the shoulder.  Rolling a ball under your pectorals will also help increase the range of motion in your shoulders. Use something the size of a softball and lay on top it with placing the ball under your pectorals.  Roll the ball around until you find a tender spot. Hold there for a few and then go until you find another tender spot. Just keep repeating the process. After that lift your arm overhead you should feel a difference.  

Two yoga movements that are very good for increasing mobility in the shoulder and back are the down dog and up dog.  Two movements you can do with a dowel rod or a pvc pipe are shoulder dislocations and around the world. Both of these are great for increasing your range of motion in the shoulders.  

Shoulder Dislocations 

Around the World 

When it comes to training the shoulders there is a lot more to it than just doing some presses as you can see.  In rugby, you use your shoulders a lot and need them to be strong and healthy. Especially if you want to keep playing well into your 70’s.  I mean why not? What else are you going to do play bridge? Remember there needs to be a balance between pushing and pulling movements for the shoulder in all directions.  The pulling should always be more than the pushing.  

The best way to incorporate mobility movements into your routine is by putting them in the warm-up.  That way the shoulders will be open and ready for the strength movements that day. Just pick one or two mobility movements to add into your warm-up and that should be good.  Add these mobility exercises into your training along with the strength exercises and your shoulders will be rugby proof!

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Rugby Proof Your Shoulders Part 1 (Strength)

In the game of rugby, you use your shoulders a lot.  Whether it be tackling, rucking, lifting, or trying to run over people.  Your shoulders take a beating every match. This is why the shoulders are a common injury in the game of rugby.  

Strength training and mobility work will help prevent injuries in the shoulder and increase your longevity in the game of rugby.  Although when it comes to strength training this is where most of us mess up training the shoulders. The shoulders are one of the most complex joints in the body.  Go ahead and move your arm around in every direction. The shoulder can press, pull, make circles, and throw. All in all, there are about 10 different ranges of motion the shoulder can do.

As you can see the shoulder is very complex and that is why it is easy for athletes to mess it up when it comes to training it properly.  They only train one or two movements instead of all of them. It’s, not anyone’s fault they just don’t know any better. I myself use to only train one or two movements of the shoulder which ended up leading to a lot of stingers.  As I learned how to properly train the stingers went away along with the aches and pains in the shoulder.

The most common thing most athletes get wrong when it comes to strengthening the shoulder is just doing bench press and nothing else.  The bench press is a great exercise, but if that is all you do you will be destroying the range of motion in the shoulder. By benching all the time the pectoral muscles tighten and bring the shoulder and scapula forward into a rounded position.  When you tackle or ruck someone with this bad posture you are setting yourself up for injuries.  

You don’t want to engage in a scrum with a rounded back. The same goes for your shoulder as you don’t want to go into contact with a rounded shoulder.  Other problems that can come from having rounded shoulders are when it comes to throwing a ball or reaching out to make a tackle. When the shoulder does not have its free range of motion and is forced to stretch beyond what it can’t do, it will more than likely lead to some type of tear or other injuries. 

The way you prevent rounded shoulders is by training the shoulders in all ranges of motion.  If you are benching then you need to add pressing overhead as well. Also, don’t forget about the posterior which is actually more important than the pressing.  You need to add pulling movements such as pull ups and rows to keep the shoulder blade pulled back and down in its natural position. The posterior is more important to train because of our lifestyle in general.  Computers, phones, sitting, and driving all have a tendency to pull you forward into a rounded bad posture. By adding more posterior work with pulling in both vertical and horizontal you will combat the stresses and strains that bad posture puts on your body.  

Alright, so which strength movements should you be doing to strengthen and protect your shoulder?  The four main movements would be vertical pressing, horizontal pressing, vertical pulling, and horizontal pulling.  There are other movements you can train the shoulder with, but these are the 4 basic movements that will give you the biggest reward.  

Here are the movements you should be doing for vertical pressing:  press with the barbell, handstand push ups or jackknife push ups, kettlebell presses and bottoms up kettlebell presses.  As athletes, it is always important to train unilaterally as that is the way you move naturally on the rugby pitch. What I like about the kettlebell press is that it puts the shoulder in a safe position and will help increase your mobility in the shoulder as well.  The bottoms press is great because it teaches your body correct alignment for the press. If you are not pressing correctly then the kettlebell will fall and not go up.

Jacknife Push Up

Bottoms Up Press

Here are the movements you should be doing for horizontal pressing:  bench press, floor press, push ups and all the hundreds of variations there are for them.  If you are already have jacked up shoulders then floor press is going to be a great alternative to bench press.  The floor press is another movement that puts your shoulders in a safe position and teaches you how to properly press horizontally.  Push ups are great because they can be done anywhere and can be made as intense as you want. There is always some sort of progression or modification you can make with push ups.

Here are the movements you should be doing for vertical pulling:  pull ups and lat pulldowns. Pull ups are by far one of the best movements you can do as they involve more muscles than just your lats.  The pull up teaches your body how to depress your shoulder blade into its natural position. Which helps fight the rounded shoulder that we want to avoid.  Lat pulldowns are a great alternative if you are not able to do pull ups.

Here are the movements you should be doing for horizontal pulling:  bodyweight rows and bent over rows. Bodyweight rows are like push ups there are many different ways to them and they can be easily progressed or modified.  This is the movement that should have more volume than any other in your training. The reason is that it not only strengthens the posterior, but it is the number one movement to fight the rounded shoulders.  Bent over rows are great as they teach you how to keep a straight back. If your back is not properly aligned while doing a bent over row it will let you know. Plus bent over rows can be done with a barbell, dumbbell, or kettlebell.  

Most people think pressing is the only to train the shoulders and that pulling is just for training the back.  Well, they are wrong. You need to include both pressing and pulling movements so that your shoulders are well balanced.  If you want a long career playing rugby then you want to train shoulders in this manner. Remember that you need to do pulling movements more than pressing to help fight against the daily stresses your body goes through.  

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Training with Toddlers

Do you remember a time when you had all the time in the world to train?  Then, you started out in your career which demanded more of time. Maybe you began a serious relationship which took more time away from your training.  Some couples enjoy training together, while others prefer training alone. Some of you have even come home from the hospital one day with a new addition to your family and all of that free time you use to have to train quickly vanished… or at least you think it did.

You love your kids more than anything else in the world.  However, there are times you wish they could just go 5 minutes without needing something.  Toddlers are very demanding and can suck the life out of you if you let them. Their moods constantly change in a matter of seconds and if you turn your head on them too long you will find that your living room just got redecorated by Crayola.  

Having kids doesn’t mean it’s time to give up on you.  You still need to train if you want to live a healthy life.  Your kids should be your driving motivation to keep training as you want to be able to play and be active with them forever.  You should be able to move, bend, twist, and run without any pain or limitations just like your kids.

The number one reason why you should keep training is to be a role model for your kids later in life.  You are your kids’ biggest role model and they want to be just like you when they grow up. If they see you constantly training and eating healthy then they will do the same when they get older.  Otherwise, if all you do is watch tv and order out all the time then that is what they will do when they grow up. Every action you do now is what your kids will do when they become older. That is why your training is so important if you want your kids to live a long healthy life.  Be a leader and set the example.

Alright, that sounds good and all, but between getting the kids ready for preschool, driving them around, naps, making meals, getting them ready for bed, where do I find the time?  The simple answer is to train with your kids. Now you have the option of getting up at 5 am to train or waiting until 9 pm to train. Most don’t like getting up before the sun to train and at the same time by the end of the day, most are too tired to train.  You can change your mindset and make that 5 am or 9 pm a reality or just train with them.

Now when you train with your kids, it is not going to be the same as was when you were training prior to having children.  The rest breaks are going to be longer because you will need those to entertain or break up a fight. The equipment that you are using at home will determine what exercises you can do around your kids.  I have just basic stuff like rings, sandbags, kettlebells, and the barbell. Although you really don’t need equipment at all other than yourself. Calisthenics is and will always be a superior method for becoming incredibly fit.  

Timed sets are not usually a good choice as well.  Something usually comes up taking you away from the time format.  I have tried it a few times and you basically play a game seeing how long you can go on the timed sets before you have to intervene.  I used to get frustrated and panic trying to quickly get caught back up, but now I just don’t worry about it and either pick back up where I left off or avoid timed sets altogether.

The training sessions will not be that long as well, because little minds can only last so long before they see the next shiny object.  I keep my training sessions to a one-hour maximum. Most sessions are around 30-45 minutes. When I train with my kids sometimes they are only 15 minutes.  Don’t think you can not get a training session done in 15 minutes? Just pick one exercise and go at it hard for 15 minutes.

Safety is a big thing especially with heavy weights and your daughter wants to ride circles around you on her bike.  Before I pick up the weights I always tell them to stay back and play over in an area away from me. If they get too close I put weights the down or just hold on to them until they have left the area which I am in.  Toddlers still don’t know what can hurt them yet so I constantly have to remind of the dangers of any situation. Doing handstands with your kids is fun as they will get right up close to you as you are trying to hold or bang out some push-ups.  Every now and then I will have to tell them to move so I can lower my legs.

The fun thing about doing handstands is that they will want to do it after you.  They will attempt to mimic you for a lot of the movements that you do especially bodyweight stuff.  My kids enjoy trying different jumping and crawling movements along with deadlifting kettlebells. They also enjoy playing on the rings.  Something I recommend everyone to get they are really inexpensive and you can use them anywhere.

Like I said earlier the rest breaks will be longer because they will need you for something or one is bashing the other over the head with a monster truck.  During that, you may need to cut your reps a little short to take care of that incident. Even if you take a lot more breaks it’s fine you still can get a good training session.  Just go hard during your sets and play hard with the kids during your rest. It is normal for me to do clean and press for 5 reps and then go play hide and seek real quick and then go back to clean and press.  The reps are usually on the shorter side than the longer side, although sometimes I am able to get 20 or more reps in if that is what I have planned for the day. Like anything, every day is different especially with toddlers.

Here is an example of what a typical training session looks like with my kids:

  • Start off joint mobility work with stuff like push-ups, squats, bridges, lunge twists, down dog, up dog, bear crawling, etc.  I would do this for like 10-15 min and the kids join in sometimes.
  • Set 1 – Double clean and press for 5 reps followed by Swings for 20 reps.  Before I pick up the kettlebells I always say to my kids go play over there because dad is lifting now.
  • Rest –  pretend to be a dog
  • Set 2 – Double clean and press 5 reps Swings 20 reps
  • Rest –  potty break or poopba (yes we call it poopba)
  • Set 3 – Double clean and press 5 reps Swings 20 reps
  • Rest –  play hide and seek
  • Set 4 – Double clean and press 5 reps Swings 20 reps
  • Rest –  clean up peas that magically end up on the floor
  • Set 5 – Double clean and press 5 reps Swings 20 reps
  • Rest –  take away toy who hit other kid with it and console both kids they as they are both crying and get them to make up (usually a long rest period)
  • Then if time remains I might try and do something like 5-10 min of plyo push-ups and side shuffle.  The kids usually want to hop in on this one. That is a typical training session for me with the kids and usually lasts between 30 – 45 mins.

You can train with toddlers and still make progress.  15 minutes a day times 365 days adds up to be a lot more hours than just training one or two times a week.  Consistency is the greatest component of becoming better at something and getting results. The training will not be that intense training with toddlers, but you will still be exercising and improving your health.  What’s most important is that you are going to have lot’s fun training with your kids. A smile is one of the most contagious things there is and that is what your kids will remember training with mommy and daddy.

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3 Ways to Improve Lateral Explosiveness for Rugby

A ball carrier is running down the pitch towards an oncoming opponent.  It looks like he will be tackled for sure as the opponent lowers his body into position, but then, the ball carrier plants his foot and explodes in the other direction evading the tackle.  This is the highlight reel stuff everyone oohs and ahhs about and players dream about.

Being able to move quickly laterally on the pitch will greatly improve an athlete’s performance.  If you want to be able to make those kinds of cuts on the pitch without rolling an ankle or blowing a knee, then you have to train for it.  Here are 3 ways you can improve your lateral explosiveness on the pitch.

Deceleration – before you can go fast you must go slow.  There is a great amount of force going through the joints when planting the foot and making a cut.  The muscles, tendons, and ligaments must be strong and able to stabilize the joint during that movement.  The body needs to gain muscle memory and mechanics through the full range of motion. This will make the joints stronger and able to handle the required force.  

The way you train for deceleration is with resistance.  One of the best resistance movements for training lateral explosiveness is the side lunge.  You can use a barbell, kettlebells, dumbbells, sandbags, etc. The key with the side lunge is to make that step and then slowly lower down under control.  By going slow, you are teaching the muscles in your leg and joints how to properly control the body and stabilize the joint during a lateral movement. If you are using a challenging weight it will force you to go slow.  Other things to remember in the side lunge are pushing your hips back as you go into the lunge and make sure your back is straight. As you come up make sure to push your entire foot through the ground. Below is an example of the side lunge:

Power – once the body is strong then it can become explosive.  In deceleration, we teach the body how to control the movement. Now, we are teaching the body how to be explosive in movement.  In order to move fast, you have to train the body how to become powerful. Power training does this. In order to make that cut on the pitch, you need to be able to forcibly push your whole body in the opposite direction.  

Power is a combination of strength and speed, in regards to lateral movements the body controls the movement as the foot makes the plant into the ground with the knee bending as a result of the hips going back and then it quickly explodes out of that position making the elusive cut.  

One of the best power movements for training lateral explosiveness is ice skaters.  Ice skaters are a combination of balance, strength, and power. While balancing on one leg you control your body by descending into a squat, you pause and then explode out of that position landing laterally on your foot.  Some key points are not to rush the movement. Come to a dead stop, hold and then explode out of that position. Make sure the whole foot is making contact with the ground and forcibly drive your foot into the ground. The more contact area your foot makes with the ground the more force it can create.  Below is an example of the side lunge:

Match Simulation –  the only way to master a sport specific movement is by doing it at full speed.  If you want to get better at being more explosive laterally on the pitch then you must train for it at full pace.  Although, before you do that you have to make sure you have established a good base. The base you create with the strength and power movements.  We have taught the body how to decelerate and control itself in a lateral movement. We have taught the body how to be explosive in a lateral movement.  Now we are teaching the body how to do both of those movements quickly in a match situation.

There are a couple of variations you can do to become explosive.  However, the best match simulation movements for training lateral explosiveness is the side shuffle or lateral shuffle.  The side shuffle teaches you how to quickly move from one direction to the next. Just like you would do in a rugby match.  Here are some of the key points for the side shuffle:

  • use a short distance (3-5 meters)
  • constantly change direction
  • move as fast as possible

Use a timer instead of focusing on the number of times going back and forth.  Anywhere from 10-30 sec is good. Just remember the longer the time period the more your power will deplete.  If you notice that you are slowing down in the drill, stop. Use a shorter time period with longer rest. Once again, the goal is full speed. We want to be moving at that speed the whole time.   Below is an example of the side shuffle:

There you go, 3 ways to make you more explosive on the rugby pitch.  When training a new movement or trying to master a movement it is always best to train for it 3 days a week.  You can easily incorporate all 3 of these movements in your weekly training. I hope you found this information helpful and turns you into a more explosive rugby athlete.  

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Make Your Dreams a Reality

Remember when you were a kid?  You had big dreams and goals of what you wanted in your life.  We all wanted to be someone important and make a difference in the world.  None of us dreamed of working a dead end job with no chance for advancement or challenge.

So what happened?  At what point did the dream get moved to the back burner?  Why do we simply accept life as is? Well, there is still time to capture that dream.  I don’t care if you are 10 years old or 80 years old. There is always time to chase after your dream and accomplish your goals.  

When we were little, parents told us to shoot for the stars and we were excited as I get at an all you can eat buffet.  So, if we are told to shoot for the stars and make our dreams reality, why did we not succeed in doing so? Well, part of it is that we are afraid.  Afraid to take a risk or gamble and see what happens.

We have a fear of failure.  In high school, I was terrified of talking to girls and at the same time, I had no clue when one was hitting on me.  This fear paralyzed me from approaching and talking to girls I found attractive. In time though, thanks to alcohol, I built up the confidence to talk to girls and conquered my fear of rejection.  

I think it would benefit everyone to do a sales job just for a few months so they can get used to rejection and conquer their fear.  Being rejected sucks there is no doubt about it. How will you bounce back from that rejection? That is what separates the winners from the losers and I am not just talking about sports, but about life in general.  

What defines us as people is how we deal with rejection/failure and how we respond to that situation.  Will you accept your failure or will you continue to push on no matter how hard the obstacle or task that lies ahead to accomplish your goal?  It is very easy to give up. Many people do it every day. That is fine as long as you did everything you could and left it all on the line.

If you are going to fail, fail big time and hold nothing back.  As a very wise Jedi once said: “Do or do not, there is no try.” Think about that phrase for a second.  Either get off your ass and make your dream reality or continue to sit on your ass and just dream about a dream.  We have a short time on this planet, so you might as well make the most of it.

Ask yourself what is your dream and when are you going to make it happen.  If you fail in the process, so what? At least you made a run at it. The greatest president, in my opinion, Abraham Lincoln, failed in life and business several times before becoming president of the United States.  He worked tirelessly to unite our country and end slavery. Thousands of people every year still come to Springfield, Illinois to pay their respects to him. I think that says a lot for someone that passed away over a century ago.  

Just because you fail at one thing does not mean you will fail at another.  Keep pushing and never stop until that one day when you succeed. When that day comes, embrace it and respect the journey it took to get there.  Nothing is given to us, but at the same time, everything is there for the taking. It is just a matter of how bad we want it? You hear it many times that the team that won just wanted it more than the other.  

Your mind is an incredible and fascinating body part.  You can basically control the outcome of a situation by the way you think.  If you can visualize the outcome in your head, then you can accomplish it in life.  No matter what the dream, if you can visualize it, you can achieve it.

So back to the beginning.  What is your dream? It could be a childhood dream or a dream you have now.  What are you doing to make that dream a reality? Remember, we have but one life.  So go chase that dream. It doesn’t matter how ridiculous it may be or what people say.  Go after that dream and live life to the fullest knowing that you held nothing back and gave it everything you had.  

I think Vince Lombardi said it best “at the end of the game win or lose can you say you gave it your all and did everything you could to win and can look into your teammate’s eyes say the same thing?”  In this life, when your maker comes calling can you look them in the eyes and say “I lived a full life and did everything I could to achieve my dream.” Dreams are not meant to be just dreams. So go and live your dream and stop dreaming and start living!

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