High Performance Program
Organisation & Communication
The Cheetahs Rugby way.
Because we believe that any player who aspires to play at an international level should first and foremost know how to defend his position.
Kicking Game & Counter Attack
Good defense will create opportunities and we ensure players have enough confidence to capitalise on this.
Set Pieces & How To Go Forward
We teach forwards to lose the mentality that they are there to secure the ball. In the Free State, the preferred option for taking the ball forward is running and passing as opposed to kicking.
Continued Attack Through Support Play
Losing your number, working without the ball and expressing your individuality while protecting the ball.
The Breakdown & Applying Pressure
Playing Cheetahs Rugby
Knowing when and how to slow down as well as play at a tempo that makes it almost impossible for opponents to stick with you.
Mastering your opponents
Making use of technology to analyse your your direct opponent as well as the team strategies that your opponents are going to use against you.
In an often over-structured approach to rugby, many players have lost the ability to see space, communicate and execute their option’s correctly. With a high emphasis being placed on the skills required, our core focus is on the correct decision making in these respective areas. Speed, spatial awareness, conditioning and reaction are integral parts of creating a great rugby player. CIE will positively influence your view on how rugby can be played, at an intensity and pace that will transform your game. Couple these with the sound fundamentals we will ensure that upon graduation, you will have the best possible platform from which to fulfil your rugby potential.
When it comes to rugby training and conditioning, understanding the developmental stage of young adults between the ages 19 -21 is critical. The CIE bases it’s program around the latest in sport science and research and aligns to and shares information with Cheetahs Rugby.
We place much emphasis on correct fundamental movement and body alignment combined with strength and overall conditioning by adopting a periodized rugby-specific format, enabling players to deliver peak performance in-season. With rugby being a high-contact sport, where timing of peak fitness and body conditioning is crucial, this approach is key.
The Cheetahs Institute of Excellence will take each player through a training program beginning with body alignment and core work and correct resistance training and then progress to rugby-specific training and conditioning, incorporating the correct power training techniques that are critical for optimal performance and confidence on the field. This training will be performed under the supervision of our professional fitness and conditioning team.
The CIE program utilizes a modular approach. Players will follow a fixed daily routine, which is coordinated by the professional team and support staff. The program is very full, yet it aims to achieve a balance between lectures, practice sessions on the field, experimental activities, field trips, social functions and free time.
The starting point is the rugby and life skills evaluation, which takes place during the first week. This provides the basis on which specific individual goals will be developed within each player. It also provides the basis for evaluating both the players and the course throughout the year.
Rugby Curriculum During the course of one-year players will undergo coaching in modules focusing primarily on:
Understanding one’s positional requirements both in attack and defense. Players will be equipped with individual and mini unit skills for specific areas of focus; such evasive running, fixing your opponent, passing and catching, continuity in attack, line speed, different tackles as well as regaining the ball in defense.
Functioning as a pack of forwards or a backline
Understanding the varied roles of unit play, such as set pieces and first phase attack and defense. Detailed learning in units, covering all aspects and skill sets for sound execution at the set piece and in general play.
Playing as a team
- Knowing your strengths and weaknesses
- Understanding the team strategy
- Implementing tactics in order to achieve outcomes
- The role of the substitute bench
- MUSCLE FACILITATION AND CORE WORK (imbalance correction)
- BASIC STRENGTH
- CIRCUIT WORK
- CONVERSION TO POWER
- AEROBIC ACTIVATION
- AEROBIC ENDURANCE
- ANAEROBIC ACTIVATION
- RUGBY RELATED FITNESS
- TEAM & INDIVIDUAL ANALYSIS
- THE KICKING GAME
- VISUAL SKILLS
- BASIC SKILLS
- CONTACT SKILLS
- SET PHASE ATTACK & DEFENSE
- POSITIONAL SPECIFIC SKILLS
- BREAKDOWN ATTACK & DEFENSE
- TEAM AND POSITIONAL STRATEGY
- SET PHASE UNIT ATTACK & DEFENSE