Core stability allows you to push harder, make the hits, and move beyond the opposition

Core stability is the buzz word in rugby fitness. Why? Because the 'core' is the origin of movement and the foundation for safe and dynamic rugby.

It provides central body control, and allows you to generate power by maximising the efficiency of your muscular effort. Core stability is the foundation for explosive movements and control (agility, balance and co-ordination), qualities vital in rugby. (ref: The Core Workout).

It is the ability of your trunk to support the effort and forces from your arms and legs, so that muscles and joints can perform in their safest, strongest and most effective positions. (ref: The Core Workout).

In rugby terms, you become more stable in contact, better able to withstand tackles, and solid in your ability to offload the ball in contact.

By training specifically for core stability, you gain a number of benefits(ref: The Core Workout).:

• greater capacity for speed generation
• more efficient use of muscle power
• decreased injury risk
• increased ability to change direction, as body momentum is controlled
• improved balance and muscular co-ordination
• improved posture

In a nutshell, your body can function more effectively with less risk

Neutral Posture

A fundamental component of core stability and core stability training is neutral posture - this allows your muscles to perform efficiently and reduces your risk of injury.

'Neutral' alignment should be maintained for the most effective use of stabilising and mobilising muscles. Poor posture is the root of many preventable sports injuries and weak performance. Identifying signs are excessive 'arch' in the lower back and 'slouching' - both are side effects of weak core musculature.

Maintain a neutral spine when lifting in a lineout, accelerating, or weight training