Fit by Paul Olima

Author:Paul Olima
Language: eng
Format: epub
Publisher: Simon & Schuster UK
Published: 2021-01-07T00:00:00+00:00

Cool-down

If you’re at the park or on the pitch, do a lap at a slow-to-moderate jog before stretching out your calves, hamstrings, quads, chest, triceps and shoulders. All told, it should take around 10–15 minutes.

Hamstrings: Begin by standing upright, feet together and firmly planted on the floor. Bend over, reaching your hands down to touch your toes.

Calves: Standing straight up, put your weight onto your right foot, lifting your heel and coming onto the balls of your feet or tippy toes. Release down slowly and repeat on the other side.

Quads: With one foot planted firmly on the ground, bend the other knee and kick your foot back towards your backside, using your hand to hold it here. After you feel a good stretch, repeat on the other side.

Back and shoulders: Come down onto your knees in front of a bench or a chair (as if you were about to pray). Place your elbows on the bench, with your arms reaching up towards the ceiling, palms together. Your eyes should be looking down at the floor, keeping the spine and the neck aligned (rather than your neck and head bending towards the floor). Hang out here for as long as is comfortable.

Shoulders: Get down on all fours. Stretch your right arm under your left one, resting your right shoulder on the ground. Hang out here for about 30 seconds and then switch to the other side.

Triceps: Standing straight with feet hip-width apart, stretch the right arm up to the ceiling, bend the elbow and reach the right hand down between your shoulder blades. Place the left hand on the right elbow, gently pressing the elbow down. Repeat on the other side.

RUGBY

What rugby delivers: Strength, power, endurance and agility.

Why it works: It builds upper- and lower-body strength as well as aerobic fitness.

Physique: Depending on your position, you’re likely to be muscly. Rugby players are often big but able to run.

Pros: The loving atmosphere of a team who become your family, as well as fitness that draws on different energy systems.

Cons: It’s a high-impact sport and if you are playing matches you may be injured.

Equipment: Shirt, shorts, studded boots and a gumshield. Some players wear scrum hats and some tape their legs, which helps them to get a grip in a lineout.

Importance of technique: Rugby is a game of skill and strategy, which is why practising techniques forms a big part of the training (in addition to building fitness).

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