Rugby Fitness

Question
My son (14) has just broken his arm playing rugby and will not now return to play until next September 2009 (as season will be over when he has recovered).  What exercises can he do (while arm in cast) to keep fit?  He normally plays 6-7 times a week (he is in a rugby school) and he wants to keep as fit as possible while he is injured.  He plays hooker and sometimes full back.  His coach said (before the injury) that he needs to work on explosive speed.  Can you help?

Answer
Hi Margaret,

You will need to consult the doctor who set the arm. He will probably go on the side of over conservativeness and say not to do anything. See if he thinks using a seated cycle machine to start with will be ok and over time as the arm heals work up to running.

Working with the doctor and a professional trainer you could work in leg weights and core work - core work is essential even when fully fit so crunches and one arm press ups could work. Also if he puts his shoulders on a bench facing down and makes a "plank" or bridge position out of his legs and torso he can gain core stability work without the use of his arms. This is an adaption of a pilaties excersise - look those up as well as they will assist core work and be a good work out while staying away from the arm.

Again prior to any exercises being done clear it with the doc.