What to do at home to improve your game at Centaurs?
To have something practiced to perfection, it’s said that it should be done for 10,000 hours. That means that if you practice everyday for one hour, it would still take a person 27 years before they had “perfected” it.
While we’re not aiming for perfection, it’s still worthwhile putting in additional sessions and practice around your weekly training session to get better at the basics. What can you do when the coach isn’t there? Here are our tips.
1. Practice what you’ve learnt in training.
Say you’ve been practising passing training and want to improve your accuracy. At home you can ask mum, dad or a sibling to catch the ball with you. If they can’t, then a wall does the job just as well with a netball or Shadowball for touch or rugby (available for purchase at the Centaurs desk). Alternatively, if you’ve just got a regular rugby ball, throw the ball straight into the air – this can at the least improve your catching!
2. Work on muscular strength and endurance.
Exercises like holding a plank, press-ups, sit-ups and squats can help stabilise muscles as well as improve strength and endurance. Doing a small amount a day will help, for example doing one second longer each day starting at one minute will mean that by the end of the year you will be able to plank for over 7 minutes! That is a huge amount and for such a little time out of your day.
3. Watch videos.
Hop onto Youtube and check out different skills or people at the top of the sport performing those skills. There is so much available on the Internet, and watching videos and then trying to replicate them is one great way to learn and perfect a skill. There are loads of tribute videos on Youtube, that focus on one players’ career highlights too.
4. Don’t just watch the professionals…
…watch those close to you! Go and watch the premiership games and see how these people warm up, run, jump, pass and play. Have a look at how they train so that you can get an idea of what they do and the best practices of the sport
5. Mix it up by playing other sports.
It’s amazing as a coach to have a six week break and then see everyone come back better at the sport that when they stopped. This is from playing other sports. They can help in many different ways like improving teamwork, coordination, strength and communication.
6. Challenge yourself.
Once you can do a skill in one set of conditions, change the conditions. It is easy doing a skill in practice with on pressure and easy conditions. Try to add pressure, like if you miss a catch do 5 push-ups or run a length of the pitch. Practice under pressure or when tired so you practice like you would perform the skill in a game.
7. Teach the skill to someone else.
This will not only help others to play but also highlight the most important parts of the skill to you and ensure you are performing them right. By teaching someone else the way you are supposed to do it, it is easy to recognise when you could be going wrong.