Posts by: Nico de Villiers

Ruan is the Head of Performance at the Premier League Soccer team, Stellenbosch Football Club (SFC). Having obtained a post-graduate degree in Biokinetics through the University of Cape Town(UCT), he went on to complete his Certified Strength & Conditioning Specialist (NSCA) certificate and master’s degree in Exercise...

In my opinion, developing strength capabilities is one of the most important traits that a rugby player must do in the early part of his career.  Strength provides you not only with the capacity to produce high levels of force, but it also improves  your ability to adapt to power training Strength training will not...

Andy is a registered dietitian living and working in Johannesburg. She has always been passionate about the scientific side of nutrition as well as helping people implement sustainable changes in their lifestyle. Her need to learn more and know more pushed her to start her Master’s degree. In 2018, she completed her...

Ghafoer is currently the Head strength and conditioning coach for the SA 7s Team. Previous teams he’s been involved with are The Vodacom Bulls (Super rugby 2017/2018), 2010 Varsity Cup Champs Tuks as well as  SWD Eagles. He worked closely with John Mitchell and Pote Human at his time with the Bulls, gaining valuable...

I wrote this article on the back of writing several home programs for elite rugby players during the Lockdown period in South Africa due to the COVID  19 virus. This article is aimed at only bodyweight training, so that all can make use of it. The big difference between a bodyweight program for rugby players and the...

The topic of core training has been discussed in many articles, blogs, books, webinars etc. The goal of this article is not to revisit what the smart people are saying about the core, but rather introduce a simple way into your rugby training program. First of all, let’s define between core strength & stability: Core...

If you have been following some of my articles you should know that I’m a fan of using plyometrics and jumps in my programming for rugby players.  You can read a bit more about some of my previous work here and in Part 1 of this series. In my previous article, I discussed some of the work of Lachlan Wilmot and the...

As a young trainer, one of the most confusing exercises to accurately prescribe and to progress was jumping and plyometrics. The options were endless. There was box jumps, broad jumps, bounding, lunge jumps, drop jumps, depth jumps, hops, skipping, loaded jumps, squat jumps, tuck jumps, rebound jumps and the list goes...

Recently I was contacted to take part in an old boys rugby game between Paul Roos and our old rivals from Bloemfontein, Grey College. I have not played rugby for 13 years and was very sceptical to take part in this event. I have heard way too many stories of ex-players getting badly injured in these games and even...

It’s a new year and with it always comes new ideas and plans we can use to improve our players. One of them for me is how to incorporate more focused circuit training with my players. Circuit training has become a very popular method of training over the last 10 year or so. With the popularity of Crossfit increasing,...