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Unlike other forms of football, rugby can be usefully viewed as a succession of prolonged physical engagements, either between individual players or between groups of players. Each of these engagements demands the exercise of substantial physical strength. While basic strength training should form the foundation for such engagements, there should also be a focus on developing explosive strength appropriate to the particular activity.

During the extended periods when players are physically contesting with their opposing counterparts they are continually subjected to loading substantially greater than their own body weight. And, because that added resistance is live, there is often the problem of overcoming not only inertia but also counter force triggered by an initiating movement

In modern rugby considerable attention is given to fitness and aerobic conditioning as well as basic weight training, but there is very limited focus on the development of activity-specific explosive strength. This is despite the fact that an ability to very rapidly generate force can yield a competitive advantage in each of the areas of physical engagement in rugby:

Scrum and maul In the scrum or maul situation it is very difficult to shunt the opposing pack backward unless there is synchronised explosive activity. If a pack begins to move forward slowly or if just one or a couple of players attempt to initiate a shove, they are unlikely to be able to overcome the inertia of the opposing pack's body mass. In addition, the attempted drive forward will almost certainly trigger an almost immediate counter-shove. On the other hand if a pack suddenly and explosively begins to drive forward as a synchronised, coordinated unit, they are likely to be able to generate momentum and place their opponents on the back foot.

The key elements are that each of the forwards possess basic strength and a capacity to rapidly generate force. However, it is essential that their movements be synchronized. If any of these elements of strength, explosiveness and synchronicity are lacking the attempt is likely to prove futile or even counterproductive.

Tackle In a tackle situation there is great advantage in forcing the opponent, whether ball-carrier or tackler, back from the line of engagement. In order to do this effectively, the action has to be both powerful and virtually instantaneous.

In addition, ball-carriers with explosive leg drive are often able to brush past attempted tackles, while tacklers with similar attributes can forcefully secure the ball-carrier and take him to ground.

Ruck At the breakdown of play following a tackle the ability to push back or "clean out" opposing players from the ruck offers opportunities to win the contest for the ball or at least put the opposing team in a disadvantageous situation. The only effective way to win the breakdown contest is to apply very considerable force in an explosive manner.

Lineout The outcome of the lineout contest is largely dependent on how high the jumper can ascend, but also on how rapidly he can reach that point. This requires not only a very good vertical leap by the jumper, but also the ability of his support players to forcefully elevate him. Both jumping and lifting require specific forms of explosive strength.

When forward packs are evenly matched in strength and technique, and defensive techniques are well-coordinated, a game of rugby can often become a war of attrition, with teams attempting to wear one another down over the course of the game. It is very difficult to maintain concentration and alertness throughout an 80-minute game, and a capacity for explosive action allows the exploitation of fatigue and inattention. It provides surprise and unpredictability, while limiting the possibility of appropriate reaction.

strength training for rugby should always be grounded on a solid foundation of basic strength; but coaches who are seeking to gain a sustainable competitive edge would do well to incorporate a comprehensive program of activity-specific training for explosive strength.

The order in which you swing the golf club has a major effect on the distance that you can hit the golf ball. If you have the incorrect sequencing of the golf swing it can cost you a lot of distance. So if you're like most golfers who want to hit the golf ball as far as you possibly can -- you've got to understand the correct sequence of the golf swing.

To get started let's look at what should happen in the sequencing of the backswing.

When you start your backswing you should do so with the big muscles e.g. your back and shoulders. You should not start your backswing with your hands e.g. picking the club up.

Now as you're starting the backswing by turning your shoulders and back you also need to shift your weight to your right foot. You need to continue to shift your weight to your right foot as you're turning your shoulders and back on the backswing. And keep doing this so that at the top of your backswing position you have about 85 - 90% of your weight on your right foot.

So you can sum up the backswing as a shift and turn.

Now at what part of the golf swing does the most power come from?

It's the transition. And the transition in the golf swing is when you change directions from the backswing to downswing.

Just think, if this wasn't true you'd have golfers setting themselves into a perfect top of the backswing position and then swinging from there. But that doesn't happen and never will because it's the change of directions from moving the club back to bringing it down where the real power in the golf swing comes from. And that's the key place in the golf swing where most amateur golfers lose a heck of a lot of distance. This is through a lack of the correct golf swing sequencing. Let me explain.

Imagine you've reached the top of your backswing position. What do you think should start the downswing?

The correct answers is: The weight shift should!

To start the downswing you need to first move your weight back to your left foot. Then you need to move your left knee towards the target, then the left hip needs to move towards the target, followed by the left shoulder and finally your hands should move.

The sad thing is that most golfers start their downswing with their hands and that's a killer as far as creating distance is concerned. You've got to start the downswing with the weight shift and then the left knee.

So go out and try this now.

To do this I want you to swing slowly back to the very top of your backswing. Then when you've almost reached the top of your backswing position I then want you to move your weight back to your left foot and then move your left knee towards the target. Once you've got the feeling of doing this then speed up the swing.

Now personally I just like thinking about moving my left knee towards the target to start the downswing. And I suggest you try that golf swing trigger as well.

If you get this sequencing correct from the backswing to downswing you'll gain a lot of distance and the golf swing will be a lot easier for you. Try it you'll love the results!

professional golfer nick Bayley has found just one golf swing fault that could be stopping you from ball striking consistency and success. But now you can take a simple 2 minute golf swing test to see if you have this swing fault or not. Go here to take The Golf Swing Test now