Rugby Tip of the Month – The Importance of Core Strength

By Rugby Advisor Kittery Ruiz


Core strength not only protects the spines of all of us rugby players, but also allows for complete control when they are in scrums, lineouts, as well as in any contact situation. The bottom line is that any rugby player can benefit from core strength. A strong core helps one to maintain stability, provides control of the body, and allows for power to be generated efficiently. Core stability assists in explosive movements, which are necessary in all aspects of rugby.

Having a strong core is what helped me continue playing rugby after a back injury in 2008 that left me with two bulging discs in my lower back. I was able to go onto complete in two rugby world cups as well. I had a routine of doing 10-20 minutes of extra core work every day. Core strengthening exercises range from sit-ups to planks and everything in between.

Here are a few of my favorites:

  1. Stability ball roll outs

  2. Scrum Lab booklet


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