Coach Terry's Corner - The Rugby Blog

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Knee to nose drill for explosive speed in rugby
23 Jun 2017

How to do the knee to nose drill for power rugby players

The ‘knee-to-nose’ drill works to strengthen your hips and knees to build explosive power and increase your mobility for power rugby. It’s a good workout for your abdominal core, too.

Knee-to-Nose drill in 6 steps:

1. Begin by placing your body in a push-up position.
2. Bend your knees until they are almost touching the ground.
3. Bring your right knee toward your nose by tilting your pelvis under towards your chest and contract your abdominal core. At the same time, round your spine by bringing your nose towards your right knee. Be careful not to hit your nose with your knee!
4. After your right knee and your nose LIGHTLY meet, hold this position for 30 seconds to 60 seconds. Return to the position in step #2 above.
5. Switch to your left knee and duplicate steps #3 & #4 above with your left knee to nose.
6. Do 10-16 reps for each knee, switching between your right knee and your left knee.

If at first, you can’t touch your knee to your nose simply keep working at it. Get your knee as close as you can to your nose and hold the position there. Over time, you will become more flexible and your hips will become stronger and before you know it you will be able to make the two LIGHTLY meet.

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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