How to do Superman drill for Power Rugby Players

The Superman drill is a great exercise for rugby players to strengthen their upper and lower back muscles. Upper and lower back strength aid in speed and velocity during a rugby game. It’s also a great back warm-up exercise.

The Superman drill in 3 steps:

1. Lie face down on the ground with your arms and legs extended straight.
2. Keep your neck in a neutral position as you simultaneously lift your arms and legs and torso up toward the sky to form an elongated curve shape with your body. Your back will arch and your arms and legs all lift several inches off the floor.
3. Hold the curve position for five seconds before gently lowering your arms, torso, and legs back down.

Get to it NOW.

Coach Terry

REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.

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