Tackle Smarter: The Secret to Reducing Injuries

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Here’s what we got for you in today’s edition:

• Discover the history and key role of tackles in Rugby and American Football.

• Learn the physical techniques and essential exercises to master powerful, safe tackling.

• Strengthen your body with targeted workouts to reduce injury risk during contact sports.

In Our Mailbox

Welcome to 'In Our Inbox' where we tackle your burning questions on athletic performance. Got a question? Send it to [email protected] - your question could be featured next! Let’s dive into today’s situation:

The history of the tackle dates back to the year 1874 when it was officially introduced by the RFU (Rugby Football Union) as part of the game. In both Rugby and American Football, tackles are an essential part of the sport. It is an activity where the whole body must be engaged to prevent injuries and ensure success.

On Your Mark

The effectiveness of tackling depends on the physical aspect, but the mental aspect is also very important for the success of the tackle. Many athletes who are active in contact sports like rugby are cautious when it comes to tackles.

This is understandable because high-speed contact can quickly lead to injuries. However, this is the wrong strategy because going in half-heartedly during a tackle is even more dangerous. For success in a tackle, it is important to run through an opponent without fear.

Rugby is a full-body sport, and this is also true for the aspect of "the tackle." However, some muscles will have a greater impact when they have more power than others.

The legs, core, and shoulders are more important because they are the points of impact with the player you are going to tackle. What is meant by this is that these muscles are the points with which you can push your opponent over or make them unstable.

The legs, core, and shoulders are the only muscles that are in the direction of your opponent during the approach. They are the ideal contact points, but to exert the most power, they must be in the correct position.

This body posture is called the Tower of Power and is depicted in the image above. This posture aims to align the shoulders, hips, and spine in a straight line beneath each other to transfer all power to the opponent optimally.

Get Set

When we look at the body position known as the "Tower of Power," we see that the body will have two points of impact with the opponent. One point is in the upper body, specifically the shoulder, and one in the lower body, specifically the hips. The core helps to keep the body stable in this optimal position during impact.

Increasing power in the upper body is not the first thing that comes to mind when you want to increase your power during a tackle. The goal of training the upper body specifically for the tackle should be to increase muscle mass and strength. The exercises you can do for this are the bench press and the military shoulder press.

It goes without saying that increasing power in the lower body is important for the tackle, but how do you do this? When training the lower body, it is recommended to focus on the quads, glutes, and hamstrings.

The glutes are important for stabilizing the hips. The quads and hamstrings are the muscles where the majority of the power will come from. The exercises you can use for this are the barbell front squat and walking lunges.

An additional exercise you can perform for the whole body is the power clean. The power clean is a difficult exercise, but when done correctly, it works on explosiveness, strength, and core stability. Keep in mind to do low repetitions for the power clean. More exercises for core stability include leg raises, kneeling cable crunch, and standing cable twists.

Go

Exercise 1: Power Clean

Type: Full-body explosive lift

• Intensity: Moderate to high (70-80% of 1RM)

• Time: 3 sets of 4-6 repetitions

• Type: Olympic weightlifting

Description: The power clean improves explosiveness, strength, and core stability, essential for the high-impact nature of tackling.

Exercise 2: Barbell Front Squat

Type: Lower-body strength

• Intensity: Moderate to high (65-75% of 1RM)

• Time: 3 sets of 8-10 repetitions

• Type: Compound lift

Description: Front squats primarily target the quads, glutes, and hamstrings, crucial for lower body power in tackles.

Exercise 3: Bench Press

Type: Upper-body strength

• Intensity: Moderate to high (70-80% of 1RM)

• Time: 3 sets of 6-8 repetitions

• Type: Compound lift

Description: Bench presses increase upper body strength, particularly in the chest, shoulders, and triceps, enhancing the power and stability of shoulder impacts during tackles.

Exercise 4: Walking Lunges

Type: Lower-body strength and stability

• Intensity: Moderate (bodyweight or light dumbbells)

• Time: 3 sets of 12-16 steps per leg

• Type: Compound lift

Description: Walking lunges target the quads, glutes, and hamstrings, improving lower body power and stability, essential for maintaining the "Tower of Power" posture.

Around The Stadium

• Rugby Muscles: Overview of key muscle groups used by rugby players.

• Body Impact: Strategies to prepare the body for rugby impacts.

• Rugby Exercises: Essential exercises for rugby players.

• Tackling Biomechanics: Analysis of biomechanical demands in rugby tackles.

• Strength Guide: Comprehensive guide to building strength for rugby.

• Lower Body Strength: Techniques to enhance lower body strength for rugby.

• Ab Workouts: Effective cable ab workouts.

• Power Clean: Benefits and technique of the power clean exercise.

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.