Page 3 - William Brown 2017

Information, Inspiration and Influences Gluteus maximus and

Keep a tight core by medialis will be working
Intended User tensing the rectus hard with the hamstrings

My intended target market is rugby players from age 15 upwards, both male and female. This way I ca n broaden my niche market to it’s full potential as both abdominis to give and quads so you put all
males and females play the game. I will also aim the product towards both amateurs and professional s as I strongly believe my product will benefit all levels. the correct posture the force into the ground,
and strength to maintain a strong
needed. body position.
Strength and Conditioning Programme for the breakdown
As suggested by expert physio:

Good core strength is essential in being able to compete and retain possession at the breakdown. A player's core
muscles act to stabilize the spine, pelvis and shoulder girdle. A strong core provides a solid, bal anced base that Height of Model: 175cm
allows for the arms, legs, and head to be moved in a powerful and controlled motion.
? Leg length: 101cm
Prone Bridge- Otherwise known as a plank, this exercise helps to build a strong core, which is essential to the
jackal. Arm reach: 68cm

Lateral Bridge- (Side Plank) This exercise works on strengthening the external obliques and latisimus dorsi which
are all incorporated in the strong body position. Your hamstring group
are tensed to keep a
Russian Twist- In this exercise, it requires keeping hips straight and using the oblique muscles to twist your bod y 720mm strong base position,
side to side. This again builds a strong core and if you have a medicine ball or resistance bands i t will make it allowing you to push.
harder, hence building a stronger core.

Squats- Weighted squats or body squats helps build strong glutes and quads, whilst keeping your core tight. This
exercise hugely benefits the jackal position.

Deadlift- The deadlift isolates the hamstring group and lower back/glutes. When in the jackal position, the In this position you
hamstring is fully active. need to squeeze your
scapula/trapezius to
create a strong
Expert balanced core to
withstand the clear out.
Expert physio advice- Rachel Duncombe 520mm

I interviewed a local physiotherapist to ask
about what muscle groups are used in the
jackal position, and what the potential injuries
could be whilst holding that body position. The quadriceps work
Trapezius Strongest width together with the hamstring
Rachel named the muscle groups used: Core measurement to group and gluteus maximus
-Rectus abdominis (core) withstand impact. to again hold structure and
-Biceps brachii Erector spinae group offer the necessary strength
-Hamstring group Biceps required to withstand impact
-Gluteus Maximus Brachii and hold position.
-Lower back extensors (erector spinae) Gluteus Maximus/medialis
-Quadriceps

Quadriceps Hamstring group
The potential injury sites:
-Lower back
-Hamstring

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