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Strength & Conditioning Facilities Guide Strength & Conditioning Facilities Guide Leadership . Engagement . Achievement . Enjoyment . Respect

Strength & Conditioning Facilities Guide · Strength & Conditioning Facilities Guide 1. Overview Strength and Conditioning (S&C) is the physical and physiological development of athletes,

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Page 1: Strength & Conditioning Facilities Guide · Strength & Conditioning Facilities Guide 1. Overview Strength and Conditioning (S&C) is the physical and physiological development of athletes,

1scottishrugby.org Scottish Rugby @scotlandteam

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Strength & Conditioning Facilities Guide

Leadership . Engagement . Achievement . Enjoyment . Respect

Page 2: Strength & Conditioning Facilities Guide · Strength & Conditioning Facilities Guide 1. Overview Strength and Conditioning (S&C) is the physical and physiological development of athletes,

2 Leadership . Engagement . Achievement . Enjoyment . Respect

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Page 3: Strength & Conditioning Facilities Guide · Strength & Conditioning Facilities Guide 1. Overview Strength and Conditioning (S&C) is the physical and physiological development of athletes,

3scottishrugby.org Scottish Rugby @scotlandteam

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Contents

1. Overview 4

2. Setting Up A Facility 5

3. Facility Recommendations 6

4. Equipment 7

5. Facilities 18

6. Example Facilities 23

7. Health & Safety Guidelines 26

8. Costing 27

9. Strength & Conditioning Coach Development 29

10. Further Information 30

11. Useful Links 30

12. Summary 31

Con

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1. Overview

Strength and Conditioning (S&C) is the physical and physiological development of athletes, important for maximising sporting performance and injury prevention.

Strength, power, endurance, speed and agility are all key attributes of a rugby player, therefore a S&C programme for rugby should focus on a player’s overall development and what is needed to improve rugby performance. This can include strength, endurance, speed, agility, and plyometric training where sessions can be both gym and field based.

This resource aims to provide information and guidance on:

• How to develop a S&C facility

• Equipment and requirements

• Facility spacing and layouts

Investment in such facilities is vital to ensure the safe and effective development in performance of rugby players in the club and school game.

Disclaimer: Scottish Rugby shall not be liable for any loss or damage whatsoever arising from the use of or reliance on the information contained in this resource.

Scottish Rugby reserves the right to amend or withdraw the information contained in this resource.

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Setting U

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Facility2. Setting Up A Facility

Below are some basic steps and questions to help plan for an effective S&C facility:

1. Purpose: Identify the facilities purpose (e.g. is it purely for rugby specific S&C activities, or is it to be open to the public as a fitness centre)

• Who will use the facility?

• Will there be small groups or a squad using it at one time?

• What equipment is required to effectively deliver the S&C programmes that have been planned?

• Is there a need to have clear space for general stretching and stability training?

• Will a physio use the facility to help rehab injured players?

Answering these questions will lead the person in charge of setting up the facility to a much clearer understanding of their requirements

2. Location: Identify potential locations for the facility. Your organisation may have an existing space (e.g. squash court) which is underused, which could fit your needs

3. Budget: Speak to other clubs, schools and suppliers to find out potential costs for developing a facility. Key costs to consider are:

• Facility build (if required)

• Equipment costs (e.g. Olympic bars)

• Overhead costs (e.g. lighting, heating)

• Equipment maintenance

• Staffing (e.g. salary of qualified S&C coach)

4. Contributors: Liaise with your local authority contacts, and Scottish Rugby Club Services Manager to identify potential funding options available. Also start to consider ways of raising funds within your own organisation

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s3. Facility Recommendations

Recommended Not RecommendedFl

oo

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• Surface needs to be level and solid, and should not have any give. The S&C facility should ideally be located on the ground floor

• Wooden platforms can provide a stable base for lifting

• Thick rubber flooring is a good option for the entire gym floor as long as it does not have any give

• Space (Minimum of 1m between items of equipment)

• Soft Flooring with a slippery surface such as vinyl

• Avoid hazards such as:

Uneven surfaces

Lack of space between equipment

Equipment in front of doorways and walk ways

Ceili

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• Ceiling should be ideally no lower than 3m, as this would limit the use of some exercises and equipment

• Low ceilings may impact on the use of some equipment for taller players

• Low ceilings do not allow much space to perform jumping exercises

Ligh

tin

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• Windows may need blinds to filter light and privacy. Glare from windows or roof lights should be controlled

• 200-300 lux with a good uniformity ratio

• Free weight areas require an overall minimum average of 300 lux

• Consideration should be given to efficient low energy fittings to minimise power consumption and heat output

• Avoid direct glare from spotlights and down-lighters. The effects of mirrored walls on the lighting design should also be taken into account

• Avoid low hanging lighting

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4. Equipment

Requirements & ExamplesChoosing the correct and most appropriate equipment is vital in order to develop an effective S&C facility. It has to cater for the programmes and activities that will be delivered and performed, which links to the purpose of the facility.

Coaches should deliver or facilitate delivery of a well planned and monitored strength and conditioning training programme to prepare players for the rigours of the modern game. This must reflect the maturity state and physical requirements of each player.

Further information about S&C delivery at each age and stage of the Long Term Player Development (LTPD) Pathway can be accessed at scottishrugby.org/get-involved/coach/resources

Resistance or strength training is a key area for player development, and there are many physical and psychological benefits that can be achieved through an appropriate resistance training programme.

The below exercises can provide a solid base for any resistance training:

Squat Deadlift

Chin-up Over-head press Bench press

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With these exercises in mind, investment into the following equipment will allow them to be performed both safely and effectively.

Weightlifting Barbell, Bumper Plates and Collars

A standard men’s Weightlifting barbell is 20kg and women’s barbells are 15kg.

Bumper plates, or ‘bumpers’, are Olympic weightlifting plates that are made of thick, hard rubber so that a loaded bar can be safely dropped without risk of damaging the plates themselves, the lifting platform, or the floor. They are a great option if Olympic weightlifting is going to be performed in your strength training programme.

Another option which would be typically cheaper in cost would be cast iron plates and they can be used to perform exercises such as the Squat, Deadlift and Bench Press, but are not ideal for Olympic weightlifting.

Safety is key in a gym environment and collars should be used to secure the plates on to the barbell at all times.

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Weightlifting Barbell OverviewThe below information provides guidance to determine which type of Weightlifting bars to purchase for your S&C facility.

Weightlifting bars can vary in weight, shaft diameter, and overall bar length. Weightlifting bars for male athletes should be of a standard 20kg weight, 2.2 metres in length and have a bar shaft of 28-29mm. Weightlifting bars for female athletes should be of a standard 15kg weight, 2.01 metres in length and have a bar shaft of 25mm. Lighter barbells used for technique purposes are also available through many major manufacturers.

The types of barbells generally available to purchase are Olympic weightlifting bars, basic Olympic bars, powerlifting bars, and general purpose weightlifting bars.

Olympic weightlifting bars are designed to allow you to perform the two Olympic lifts; the snatch and clean & jerk. They have a softer knurling than a powerlifting bar to minimise friction during the pull to prevent any loss in velocity. They are designed to have good flexibility and a smooth rotation that is used to the lifter’s advantage when performing the Olympic lifts. The biggest difference in the quality of an Olympic weightlifting bar is the quality of bearing that allows the weight to rotate and keep the bar tight when performing the Olympic lifts. Barbell manufacturers tend to offer both training bars and elite or competition bars where your decision on what option to purchase will come down to the quality of bar you are looking for and the budget that you have available. Top manufacturers such as Eleiko and Werksan supply a high quality range of weightlifting bars.

Basic Olympic bars can be purchased at a much smaller price than your top of the range weightlifting bars. Although a basic bar can be a good introductory bar for performing basic lifts and may be an attractive option due to the low cost in price, the bar will likely have poor flexibility and rotation and is not recommended for Olympic lifting.

Powerlifting bars are designed for lifting heavy in exercises such as the deadlift, squat and bench press. They have an aggressive knurling to assist with grip, tend to be stiffer and are able to withstand greater loads than other bars. They also have their own unique knurl markings that are closer to the centre of the bar than the markings on an Olympic weightlifting bar. As they are very rigid they are not recommended for Olympic lifting.

A general purpose weightlifting bar has knurl markings of both an Olympic weightlifting bar and powerlifting bar. They can be suitable for Olympic lifts, but can also handle the slower and heavier power lifts. This type of non-specialised bar can be a good choice for beginner and intermediate lifters.

It is important to note that purchasing a good quality weightlifting barbell can make a real difference to the S&C programmes that you deliver and allows athletes to make greater progress. Basic Olympic bars can start from as little as £75 but can limit the range of exercises you can perform and the amount of weight you can load. A general purpose bar or Olympic weightlifting training bar will likely be the most suitable options to get you started in your S&C facility at your club or school.

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Bumper Plates v Cast Iron PlatesThe decision of whether to choose bumper plates or cast iron plates for your S&C facility depends on the budget that you have and the exercises that will be performed in your S&C programme.

If money is really tight, cast iron plates might be the way to go as they are less expensive and much easier to find second-hand.

On the other hand, if Olympic lifts or their variations are part of your S&C programme then bumper plates will be a better option as cast iron plates will damage the floor and potentially break when dropped repeatedly. They should not be used for regular Olympic lifting.

A basic black bumper plate 150kg set can start from as little as £300-£350, however this can significantly increase depending on brand or supplier. A bumper plate 150kg set by a quality brand like Eleiko will cost over £2,000.

A cast iron plate 150kg set can start from around £250.

To summarise, if budget is not an issue, bumper plates are a better option because they allow you to perform Olympic lifting exercises more effectively and cause less damage to lifting platforms and the gym floor. However, if budget is an issue, it may be a better idea to purchase both and perform Olympic lifts with the bumpers and use cast iron plates for more general weightlifting.

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Power Rack or Cage / Squat Stands / Chin-up stationPower Racks or Cages are excellent pieces of equipment, as they are multi-purpose – therefore maximising the use of space.

They comprise of four vertical posts with two removable horizontal ‘bar catchers’ on each side, allowing for various exercises to be performed both safely and effectively. Most power racks or cages include a chin-up station and the opportunity to add a dip attachment.

Squat stands are designed to support an Olympic bar, and are adjustable to the athletes’ height.

A chin-up station, separate to a power rack or cage, can be wall or ceiling-mounted.

If space is an issue, half racks, folding racks or squat stands may be a more suitable option.

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Exercise BenchAn Exercise Bench is a key piece of equipment for performing exercises such as:

• Bench Press

• Dumbbell Shoulder Press

The height of the bench is important as a small player should be able to place their feet flat on the floor to provide a stable surface for exercises such as the bench press.

Lifting PlatformOlympic lifting platforms allow a strong and safe platform for weight lifting to take place and for bumper plates to be dropped.

Hard wearing thick rubber flooring that is non slip and non stick that does not have any give can also be a good option for a gym floor although a platform would be a better option for a lifting area.

It is important to ensure there is a clear space around a platform, minimum 1 metre.

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How to build a Lifting PlatformWhat you need:

• 5 x (1.2 x 2.4m) sheets of ply wood

• 1 x (1.2 x 2.4m) sheet of rubber matting (slice in half to make 2 x (0.6 x 2.4m) sheets)

• Strong wood glue

• Tape measure / ruler

• Pencil / marker

• Drill

• Screws

• Painting tape

• Brush and wash cloth

• Wood stain

• Wood sealer

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Instructions1. Glue the two bottom sheets of ply wood together and place vertically

where the platform is to be situated. Make sure they meet perfectly

2. Place two sheets of ply wood horizontally on top of the bottom two sheets and mark screw points 2cm in from the sides evenly around the platform, followed by screwing the sheets together

3. Now the base is set, measure and mark 0.6m in from the right and left hand side of the platform for placement of the middle board. Lay the middle board and screw down so it is firmly in place

4. Apply the strong wood glue to the 0.6 x 2.4m space either side of the middle board. Spread evenly

5. Lay down the rubber matting on both sides and screw in place, avoiding the screws on the layer below

6. Lay bumper plates all over the platform so the weight will secure the platform together

7. Position the painter’s tape on the rubber matting to protect it from the painting

8. Brush and wipe down the wood with a damp wash cloth to get off any wood dust or dirt. Allow the wood to dry.

Optional Step – Sand the platform to smoothen the wood then repeat step 8

9. Paint the platform with the wood stain. Make sure you work a certain area at a time. Be sure to look for any clumping and spread out the stain using the brush if this occurs. Make the stain as even as possible by going over the specific area multiple times before re-dipping and evening out any spots with a heavy amount of wet paint. Only brush up and down, going with the grain of the wood. Allow to dry

10. Seal the platform with the wood seal using the same technique as in step 9. Allow at least 3-4 hours to dry then do another coat. This will protect the wood from the elements and constant stomping. Allow to dry. Remove painters tape and platform is complete

Disclaimer: Scottish Rugby shall not be liable for any loss or damage whatsoever arising from the use of or reliance on the information contained in this resource. We recommend that the lifting platform above is built by a trained person, and undergoes health and safety testing before use. Scottish Rugby reserves the right to amend or withdraw the information contained in this resource.

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Additional Equipment to Consider

Item PurposeTechnique Plates With a plate radius of 22.5cm like normal bumper plates,

and options of 2.5kg or 5kg weights, technique plates are great for developing technique in beginner lifters

Fractional Plates Allows the option of making more feasible strength gains through fractional plate options of 0.5 - 2.5kg

Dumbbells Multi purpose piece of equipment with an extensive range of weights and exercises available

Kettlebells Great for adding to conditioning sessions, with an extensive range of weights and exercises available

Storage Racks Plenty of options available such as bumper plate toaster racks, wall mounted Olympic bar racks, and dumbbell or kettlebell racks creating a tidy gym environment

Glute Ham Developer

Great for developing stronger hamstrings and glutes, as well as calves and lower back, strengthening the posterior chain

Prowler Sled Can be pushed or pulled, great for developing acceleration, functional strength and improving conditioning levels

Leg Press or Belt Squat Machine

Allows players to work the lower body without loading the spine, great for players with an upper body injury

Hip / Dipping Belt Allows players to add weight for exercises such as chin-ups or dips

Plyometric Box Used primarily for a variation of box jump exercises, great for developing fast-twitch muscle fibers throughout the body. Can come in a range of forms such as cushioned / foam boxes, wooden boxes, metal boxes or stacked rubber matting

Pulling Blocks Can be used to improve technique and performance of the pull or the pull and catch in the Olympic lifting exercises the clean and the snatch

Exercise Bike Gives players the option of doing an indoor cardio conditioning session

Rowing Machine Gives players the option of doing an indoor cardio conditioning session

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Prowler sledDumbbellsPlyometric box

Appropriate Player Kit & AttireIt is important that players wear appropriate clothing when undertaking a S&C session, for both health and safety and performance purposes.

Players should wear a t-shirt, shorts, and sturdy trainers or weightlifting shoes.

Weightlifting shoes provide a stable platform in which to lift, and their raised heel improves ankle flexibility which can allow an increased range of movement.

The solid heel featured on weightlifting shoes also allows players to produce more force as opposed to a regular trainer.

Players should also bring a water bottle with them to every S&C session to make sure they keep hydrated through exercise.

Weight lifting shoesShorts & T-shirt

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5. Facilities

Example Facility Layout OptionsDepending on the programmes that are to be undertaken, the size of the facility can range from a small room (approx. 5m x 5m) to a comprehensive spacious area (approx. 22m x 15m).

The following layout options are suggestions for how an organisation could design their strength and conditioning facility.

We have provided five examples to consider:

• Example A – 5m v 5m (25m2)

• Example B – 12m x 8m (96m2)

• Example C – 18m x 12m (216m2)

• Example D – 22m x 15m (330m2)

These example layouts have been designed to make most use of the space available, and have prioritized the equipment necessary for a strength and conditioning area for rugby clubs or schools.

Approximate costs have not been included for each example, as prices will differ greatly from supplier to supplier depending on the equipment quality.

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Potential Layout Options - Example A

Space: 5m x 5m

Equipment:

• Flooring made of a strong resilient material

• Half rack with chin-up station, Olympic bars and bumper plates

• Adjustable bench

• Dumbbell rack

• Medicine balls

Facilities

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Example B

Space: 12m x 8m

Equipment:

• Flooring made of a strong resilient material

• 3 x half racks with chin-up station, lifting platform, Olympic bars and bumper plates

• 3 x adjustable benches

• Dumbbell rack

• Plate loaded leg press

• Rowing machine and exercise bike

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FacilitiesExample C

Space: 18m x 12m

Equipment:

• Flooring made of a strong resilient material

• 5 x half racks with chin-up station, Olympic bars and bumper plates

• 4 x adjustable benches

• Plate loaded leg press and glute ham developer

• Dumbbell rack

• 2 x rowers and exercise bikes

• Artificial turf and prowler sled

• Set of pulling blocks

• Plyometric boxes and medicine balls

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Example D

Space: 22m x 15m

Equipment:

• Flooring made of a strong resilient material

• 6 x half racks with chin-up station, Olympic bars and bumper plates

• 5 x adjustable benches

• Plate loaded leg press and glute ham developer

• Dumbbell rack

• Cable functional trainer with chin-up station

• 3 x rowers and 3 x exercise bikes

• Artificial turf and prowler sleds

• 2 x sets of pulling blocks

• Plyometric boxes, medicine balls, exercise balls and mats

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Examp

le Facilities6. Example Facilities

Stewarts Melville College

Location: Queensferry Road, Edinburgh, EH4 3EZ

Phone: 0131 311 1000

Size: 12m x 12m approximately

Equipment:

• 1 x power cage, 2 x half racks (all with chin-up stations)

• Olympic bars and bumper plates

• 3 x adjustable benches, cable functional trainer with chin-up station

• Dumbbell rack (1kg - 30kg set)

• Rower, exercise bike, treadmill and cross trainer

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Stirling County RFC

Location: Bridgehaugh Park, Causewayhead Rd, Stirling FK9 5AP

Phone: 01786 478866

Size: 14m x 14m approximately

Equipment:

• 4 x power cages with lifting platforms (all with chin up stations)

• 2 x lifting platforms and 4 x pulling blocks

• Olympic bars, bumper and cast iron plates

• Plate loaded leg press and glute ham developer

• 2 x adjustable benches

• 2 x prowler sleds and track

• Dumbbells and medicine balls

• Matted area suitable for wrestling activities

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Branding your Strength & Conditioning Facility There are great benefits to branding your Strength & Conditioning facility.

For players to fully commit to their Strength & Conditioning programmes it is important to develop a positive training environment. Branding the facility with your club or school logo, along with your collective set of values and ethos can really help achieve player buy-in and build the team culture.

Good examples of this can be found at Scotstoun Stadium, home of Glasgow Warriors, and BT Murrayfield Stadium, home of Scotland and Edinburgh Rugby, where the gym is fully branded with team logos, values and motivational messages.

Examp

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7. Health & Safety Guidelines

To ensure that the S&C facility is a safe operating environment, it is recommended that the following guidelines are followed:

• A risk assessment of the facility (equipment and environment) should be carried out by a competent person and reviewed on a regular basis

• All facility users/members must receive clearance from a medical professional prior to undertaking exercise

• All users must undertake a full and thorough facility and equipment induction with an experienced and qualified S&C coach before participating in any exercise, or using the facility

• No user should use the facility without supervision from a suitably qualified S&C coach

• Facility should be kept clean and tidy at all times. All equipment and machinery should be reset in their original places after each session

• Regular equipment checks and maintenance should take place and be recorded by a suitably qualified S&C coach

• A cleaning kit should be provided within the facility (e.g to clean blood on lifting bars)

• A minimum of 1 metre space should be maintained between equipment

• Access, walking areas and entrances should be clutter free to allow space to move around, removing potential hazards

• Fire exit routes should be kept clear of obstructions and checked regularly. Manual call points, fire extinguishers and exit routes should be clearly signposted

• All injuries should be reported internally and recorded in a designated facility database. Reporting certain serious accidents is a legal requirement. For further information please visit hse.gov.uk/pubns/indg453.pdf

For detailed health and safety guidelines and supporting material, please visit the Health and Safety Executive website hse.gov.uk

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8. Costing

Example CostsIf you are building a Strength & Conditioning Facility from scratch, some example building development costs can be found below.

Recommended Cost

Groundwork / foundation £6,000

Floor / insulation / drainage £10,000

Structural steelwork £11,000

Roof and wall cladding £12,500

Windows and doors £5,000

Electrics / heating £13,000

Sub total £56,500

Fees (10%) £5,500

Total £62,000

Please note that these are approximate costs and may vary depending on quality of materials and supplier. Before undergoing club development to any extent, please contact the club services manager for your region who can provide support and guidance.

Equipment Costs

Cost of equipment can vary depending on the quality and supplier. Although Scottish Rugby does not have an official partnership with a Strength & Conditioning equipment manufacturer, below is a list of some suppliers that can be found in the United Kingdom.

Anytime Leisure - anytimeleisure.co.uk

Strength Shop - strengthshop.co.uk

Powerhouse Fitness - powerhouse-fitness.co.uk

Solid Athletix - solidathletix.com

Fitness Superstore - fitness-superstore.co.uk

Perform Better - performbetter.co.uk

Costin

g

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Tips for a low budget

If your budget is limited here are some simple solutions to help:

1. Start with an Olympic bar, rubber bumper plates and a chin-up bar. That’s enough to get started. You can find suppliers in your area with what you need so that you can avoid shipping costs

2. Make what you can. If you’ve got the skill and experience or know someone with the talents, equipment such as lifting platforms and plyometric boxes can be built to a high standard with a great saving in price

3. Shop around and buy used equipment if need be as long as it is still in a good safe condition

Cost

ing

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t9. Strength & Conditioning Coach Development

Strength & Conditioning courses and workshops are available through Scottish Rugby and a number of training organisations.

Scottish Rugby offer World Rugby Level 1 & 2 courses and Strength & Conditioning Workshops for coaches at all levels. A number of coaching resources are also available through the Scottish Rugby website and help support coaching delivery across all ages and stages of the Long Term Player Development Pathway. Further information on courses, workshops and resources can be accessed through the Scottish rugby website.

scottishrugby.org/coaching-rugby

A recognised and reputable Strength & Conditioning qualification can be achieved through the United Kingdom Strength & Conditioning Association (UKSCA). The UKSCA can help you develop your Strength & Conditioning career through accreditation, workshops, conferences, seminars, membership and insurance.

uksca.org.uk

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10. Further Information

For further information on Strength & Conditioning or developing club and school facilities contact your Strength & Conditioning Coach Development Officer, Local Club Services Manager, Schools & Youth Manager or BT Sport Scottish Rugby Regional Academy Manager.

Contact Us

Scottish Rugby BT Murrayfield, Edinburgh EH12 5PJ Tel: 0131 346 5000

11. Useful Links

Scottish Rugby Coach Development:

scottishrugby.org/coaching

World Rugby Strength & Conditioning:

sandc.worldrugby.org

United Kingdom Strength & Conditioning Association (UKSCA):

uksca.org.uk

Anytime Leisure (Gym design and planning tool):

anytimeleisure.planningwiz.com

Furt

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12. Summary

The lack of time, space, equipment and competent supervision are the main problems with the implementation of a strength and conditioning programme and facility design.

Access - The facility must provide free and unobstructed access. Minimum corridor width should be 1 metre. The facility should ideally have a set of double doors to allow installation of larger equipment. Emergency exits must be clearly visible with signage.

Ceiling Height - The optimum height is as high as possible so there is full clearance for overhead exercises, a minimum height of 3m is recommended.

Flooring - Ideally the gym should be set up on the ground floor and the floor should be solid, consisting of a strong resilient structure.

Equipment Placement - All power and Olympic movements should be away from the windows and collision from other equipment and trainers. Tall equipment should be located beside walls. The middle of the room should be clear to improve visibility and for bodyweight or trunk exercises.

Weights – The quality of bar and weight plates for the level of individual or team also has to be considered.

Supervision - A player should be supervised by a qualified strength and conditioning coach at all times.

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Notes

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Produced by Peter Jericevich, Scottish Rugby

Scottish Rugby wishes to acknowledge all staff who have

contributed to the production of this resource,

in particular Neil Graham and Neill Potts (Scottish Rugby).

Special thanks to Anytime Leisure

for producing the facility layout designs.

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SCOTTISH RUGBY BT MURRAYFIELD EDINBURGH EH12 5PJ | 0131 346 5000 scottishrugby.org