Magners League

• Paul James fitness explosion
  I needed to get a bit more explosive and a bit faster around the field Paul James has paid tribute to the work of the strength and conditioning team at the Ospreys for the support that enabled him to force his way back into the national set-up earlier this season. The 27-year prop was a fixture in the Wales team during the autumn internationals, starting all four games during November, more than six years after his solitary previous appearance in a red shirt which came at the Racecourse, Wrexham, when Wales played Romania back in 2003. The most capped Osprey of all time with 138 regional outings to his credit, the return to international duty was a welcome reward for a player who had worked closely with the coaching team at the Ospreys to force his way into the international reckoning. This season has seen the ever reliable James hit a rich vein of form, culminating in his two try man-of-the-match showing in the Christmas win over the Scarlets, but he says that his rise to prominence is no coincidence, it is down to the efforts of Head Strength and Conditioning Coach Mark Bennett and his Assistant Alex Lawson, who have worked with him to put together a conditioning programme that has allowed him to flourish. He said: I spoke to the coaches back in the summer about my ambitions for the next few years, one of which was that I wanted to get back into the Welsh squad. The feedback I got was that if I was going to achieve that, then I needed to get a bit more explosive and a bit faster around the field. I've worked hard with Benny and Alex on explosive power, and on my speed and fitness. Basically, it was about working hard in pre-season and in the early part of the season on areas of conditioning that would make a difference to me. I can definitely feel a big difference, I think they've really helped and guided me in the right direction. The difference can be measured, it's not just about how I feel, it's there in black and white in the records that the coaches keep. For example, take counter movement jumps. Last year I would have been jumping 22cm, this year I'm up to 28. I never thought that I'd ever get to that kind of score, but from the training that I've done with the conditioning coaches, that's a guide to how far they've brought me on this season. It isn't something that I can just do and then forget about it and let all the good work go to waste. They keep on pushing me, and it's all part of my regular routine now. You go through different phases, the weights will change as the months go by, but you have to put your faith in the conditioning team. It's been really good for me and the results, the way I am playing better than ever, speak for themselves. Mark Bennett arrived at the Ospreys ahead of the current season after spending five years as WRU National Fitness Coach. Renowned as one of the world's leading sports conditioning experts, he was brought to the Ospreys to ensure that the region has the best physical development programme in world rugby. He immediately set about testing the whole squad, the results of which were then used to put together individual conditioning plans to address the shortcomings of each player. He says that it is this detailed approach that has paid dividends for a number of players, including James: When we did our pre-season fitness testing, the striking thing that I found with the Ospreys squad as a whole was that we had very good endurance levels in the squad, but top end speed and power wasn't where it should have been. For us to get around the field, the players would be able to maintain around 94 or 95 per cent of their maximum velocity, or speed, for about 10 sprints. For a rugby player, that figure should really be down at about 90 per cent, so our endurance is too good for our speed, which was lagging behind somewhere. It was clear that what we needed to do, it was about going away and working on power and speed with the players. For Paul in particular, it was a phased process. We wanted him to lose a bit of body fat, so the first phase was about losing a bit of weight and then trying to regain that in muscle mass, and to improve his maximum strength levels. Once we'd done that, it was about improving his explosive strength, before the final phase, which was to improve his speed.One of the problems that you can get with that approach is that it's not a two or three week process. Each phase needs you to work in blocks of four to six weeks. That means that somebody like Paul needs twelve to sixteen weeks of hard work to be able to really show his improvements. It was the same for a lot of our players who played at the start of the season, they were fatigued a little maybe and had to play through it. It wasn't until probably the first days of Europe this season that we actually reached the stage where we'd got past that and were starting to see some of the gains that players had made. The common perception seems to be that speed is one of those natural assets that sportsmen are either blessed with or they aren't, and that it's not something you can coach a player. That perception is something that Bennett disagrees with, as he explains: To an extent you can. It's not pure, top end speed we're talking about, where people are actually running 100 metres that kind of speed is very difficult to improve. You have to realise that...
• Edinburgh do it easy over The Blues
  Edinburgh 21 Blues 12 Murrayfield Edinburgh returned to form with a simple victory over the Blues in their Magners League encounter at Murrayfield on Saturday. Following an assuring start, the Cardiff outfit could not turn momentum into points and trailed 13-6 at the break, with flanker Ross Rennie scoring the homersquo;s sides only try of the first half. Early into the second half, Edinburgh were soon to extend their lead through full-back Jim Thompson who completed a sublime passing move following immense pressure. Captain Chris Patterson continued his consistent form scoring 11 points, drilling three penalties and a conversion. However, Edinburgh were soon to get pegged back by the nagging boot of Ceri Sweeney, ill-discipline saw them lose Fraser McKenzie and Roddy Grant, but the Welsh side lacked any cutting edge to produce a try in a scrappy affair in freezing conditions uncomfortable for flowing rugby. The victory sees Edinburgh go third in the table following a slump in form, while the Cardiff Bluesrsquo; losing away streak continues and with five lost on the bounce away from home, they remain eighth. Scorers Edinburgh (13) 21 Tries: Rennie, Thomspn Penalties: Patterson 3 Conversion: Patteron Blues (6) 12 Penalties: Sweeney 3, Halfpenny Edinburgh: Chris Paterson (capt), Jim Thompson, Ben Cairns, John Houston, Tim Visser, Rory Hutton, Greig Laidlaw, Allan Jacobsen, Ross Ford, David Young, Jim Hamilton, Scott MacLeod, Alan MacDonald, Ross Rennie, Roddy Grant. Replacements: Andrew Kelly, Kyle Traynor, Craig Hamilton, Scott Newlands, Ross Samson, Nick De Luca, Mark Robertson. Blues: Leigh Halfpenny; Richard Mustoe, Casey Laulala, Jamie Roberts, Tom James; Ceri Sweeney, Gareth Cooper; Sam Hobbs, T Rhys Thomas, Taufa'au Filise, Deiniol Jones, Paul Tito (capt), Andries Pretorius, Andy Powell, Martyn Williams. Replacements: Rhys James, Scott Andrews, Bradley Davies, Ben White, Richie Rees, Dai Flanagan, Gareth Thomas
• Magners League 2009-10 round 11 preview
  Heavensgame.com takes a look at the remaining matches of this weekendrsquo;s Magners League fixtures, with Connachtrsquo;s match against the Dragons and Ulsterrsquo;s game versus the Ospreys already called off. Letrsquo;s look at the games! Leinster v Glasgow - Postponed Two of the form teams of Europe will clash at an RDS Stadium apparently ready and waiting despite the abhorrent conditions that have caused one of the worst winters in living memory. With two of this roundrsquo;s Magners clashes called off due to unsuitable conditions in Belfast and Galway, Leinster will be happy that they get to play a match. They did not suit up last week due to the cancellation of their match against Connacht. The European champions would not want to enter the fifth round of the Heineken Cup with three weeks of no rugby. The third placed Irish side will face the high flying Glasgow Warriors, top of the table after a solid away win against Edinburgh. Should they beat Leinster, they will set a new team record for most number of consecutive wins, currently unbeaten in their last six league matches. Still, this top of the table clash favours the Irish side; they are at home and in good form themselves. They have won four of their last five games in all competitions and have won their last ten Magners games at the RDS. Leinster are taking this match seriously, with Brian Orsquo;Driscoll named in a backline that reeks of class. Jonathan Sexton also starts at flyhalf, his first game since sustaining an injury in Irelandrsquo;s match against South Africa. Forward coach Jono Gibbes is wary, not only of Glasgow but also with the circumstances of matches being cancelled due to poor weather. Glasgow are really confident and have been consistently performing this year, so we get to measure ourselves and take them on and try to challenge them. It would be less than ideal to go into those (Heineken Cup) games without two weekends of rugby, but in saying that these are the cards that you're dealt and it wouldn't be the worst thing either because the few players who had bumps and bruises might benefit from the break.rdquo; Glasgow and Coach Sean Lineen are title contenders for the premier prize fought amongst the Celtic nations, and have made two changes to the team that won the 1872 Cup last weekend. Fergus Thomson takes over from Dougie Hall at hooker, and Johnnie Beattie comes in at number eight, replacing sick loose forward Richie Vernon. Lineen is wary of the massive challenge the reigning Heineken Cup holders present. ldquo;This is a massive challenge. It's a bit like a mini version of Scotland going across to Dublin at the end of March for the last game of the Six Nations. We are going across and playing half the Irish team and we may have half the Scottish team the way the guys are going.rdquo; There is no more difficult place to go and do it, but there are no excuses - it is all to do with making sure Glasgow win.rdquo; Indeed the biggest interest in the match will be how the teams approach the game within the bounds of the respective competitions in Europe. Glasgow is all but out of contention of the Heineken Cup, and will be treating this match as a pseudo final. If they can defeat Leinster at home, something they havenrsquo;t done in 11 previous encounters, then they can be rubber stamped as a potential Magners League champion. However Leinster could treat this match more as a Heineken Cup warm up, playing Brive next weekend. That match may not present a problem, but their final round game against London Irish could well decide the winner of their pool. Leinster: 15 Girvan Dempsey, 14 Isa Nacewa, 13 Brian O'Driscoll, 12 Fergus McFadden, 11 Rob Kearney, 10 Jonathan Sexton, 9 Eoin Reddan, 8 Jamie Heaslip, 7 Shane Jennings (captain), 6 Kevin McLaughlin, 5 Nathan Hines, 4 Devin Toner, 3 Stan Wright, 2 John Fogarty, 1 Cian Healy. Replacements: 16 Bernard Jackman, 17 Mike Ross, 18 Malcolm O'Kelly, 19 Stephen Keogh, 20 Paul O'Donohoe, 21 Shaun Berne, 22 Simon Keogh. Glasgow: 15 Bernardo Stortoni, 14 DTH van der Merwe, 13 Max Evans, 12 Graeme Morrison, 11 Thom Evans, 10 Dan Parks, 9 Chris Cusiter, 8 Johnnie Beattie, 7 John Barclay, 6 Kelly Brown, 5 Richie Gray, 4 Alastair Kellock (captain), 3 Moray Low, 2 Dougie Hall, 1 Jon Welsh. Replacements: 16 Fergus Thomson, 17 Kevin Tkachuk, 18 Dan Turner, 19 James Eddie, 20 Colin Gregor, 21 Ruaridh Jackson, 22 Rob Dewey. Date: Friday, January 8 Venue: RDS, Dublin Time: 20.00 Referee: James Jones Edinburgh v Cardiff Blues Last seasonrsquo;s Magners League runners up will be hoping for a strong display after back to back losses to their countrymen Glasgow in recent weeks. Rob Moffat knows his side is good enough to make a playoff finish, but if they cannot prevail against Cardiff their season could be read its last rites. Worse still, the Gunners have lost three of their last four matches, and have not scored a try in any of those games. Moffat knows that the rot is beginning to creep in. I think everyone is down, there would be something wrong if we weren't. I think they're frustrated. But you have to move on. We can't keep looking back. We still have eight league games left and we'll probably need to win six of the eight to get into the top four in the league,rdquo; he said. When you've played like we have over the past couple of weeks you have to get back on track. We need to win this week, but that will come from playing a lot better than we have. If we can do that we can get the ball rolling.rdquo; The main thing is to give a real top performance. Not many players over the past couple of weeks have played really well. Cardiff is in even worse shape. Last yearrsquo;s Heineken Cup semi-finalists have won only...
• Jamie Roberts and John Yapp sign up at The Blues
  Cardiff Blues duo Jamie Roberts and John Yapp have signed contract extensions with the region to keep them with the Blues until 2013. Following the news that Cardiff Blues stalwarts Deiniol Jones and Gareth Williams have signed new contracts with the region, the Blues have received a further boost with the news that Cardiff Blues centre, Jamie Roberts, and prop forward, John Yapp, have also signed new contracts. Jamie, who was educated at Ysgol Gyfun Glantaf, is a product of the Blues Academy in Tefforest and made his debut for the region as a replacement in the pre-season friendly at Pontypridd back in August 2005. He made his competitive debut for the Blues on the wing in the 17-15 point victory over the Ospreys in 2007. The next two matches against the Dragons and Glasgow Warriors, he scored three tries, and was called up to the Wales 2008 Six Nations squad. Jamie made his Wales debut against Scotland as Wales triumphed 30-15 as Wales went on to claim their second Grand Slam of the decade. The twenty-two year old, who has played 47 times for the Blues, was instrumental in the their superb 2008/09 season that saw them reach the semi finals of the Heineken Cup and lift the EDF Energy Cup at Twickenham. A series of fine performances for the region saw him called up to the 2009 Lions tour of South Africa where he formed a formidable partnership with Brian O'Driscoll. Although losing the three test series by two tests to one, Roberts was named Lions Players of the Series. Roberts has signed a new contract that will keep him with the Blues until 2013. Despite success coming early in his rugby career Roberts feels he still has a lot to achieve in the game. Speaking ahead of the this Saturday's match against Edinburgh Jamie said, I'm delighted to have signed a new contract with the Blues. Cardiff is my home city and I'm very passionate about sport in the city and Cardiff in general. It's an exciting time for the Blues moving into the new stadium and also the superb new training facilities have been great. I'm fortunate that I've tasted some success early in my career but I remain as focused as ever to play my part in a successful Cardiff Blues team. Last season's achievements and disappointments have driven myself and the whole squad to work harder and strive for bigger and better things. We are fortunate to have good strength in the centre positions at the Cardiff Blues with some quality players who are very competitive. Dai Young has always stressed that he wants two quality players in each position and there is certainly quality for me to compete with in the midfield at the Blues. The new contract also fits in perfectly with my part time academic studies at the School Of Medicine where I will hopefully graduate in 2013 if all goes to plan John Yapp burst onto the Cardiff club scene at Christmas 2002 and made his first team debut against Ebbw Vale on Boxing Day at the age of 18 years. He immediately captured the imagination of the supporters with his whole-hearted play and particularly his ball-carrying ability in the loose. Despite his young age he had featured in 17 of a possible 19 games by the end of the season. Originally educated at Cowbridge Comprehensive School, John had first team experience with the Llantwit Major and Pontypridd before establishing himself with the Blues. John won his first cap for Wales as a substitute in the victory over England in the RBS 6 Nations in 2005 as Wales went on to claim their first Grand Slam since 1978. In the summer of 2008 John travelled to Australia to play for Tuggeranong Vikings during the Northern hemispheres off season after making the decision to switch from playing loose head to playing tight head prop. He has signed a new two year contract with the Blues. The popular prop forward has gone on to play 121 matches for the Blues but was dealt a blow earlier in the season when tore his bicep during the Blues' victory over the Harlequins in the Heineken. John is currently in rehab and is expected to be back in action for the Blues early in early Spring. Speaking at the Vale of Glamorgan Training Centre, John Yapp said, The rehab is coming along well and I'm aiming to be back by the end of March, hopefully for our matches against Ulster. The timing of the injury wasn't great because it was so early in the season which was very frustrating. It's part and parcel of the games these days, with the players getting bigger and stronger, but I've tried to take the positives out of it, and it's given me plenty of time to put in some good training and work on my fitness. I've have great support from the Blues throughout my injury and it's a real boost to be offered a new contract when I've been out so long. This is my eighth season with Cardiff and I didn't think of looking to play for another team. I hope to make the switch to tight-head permanent that's why the injury was so frustrating, I was playing loose-head as Gethin was injured and just when he came back I got injured. However, I enjoy playing tight-head which is a lot harder as you are more of an anchor at the scrum and being targeted by two players rather than one. Cardiff Blues Director of rugby David Young said, Both John and Jamie are integral to our plans going forward with the Cardiff Blues, so I'm delighted that they have both signed new contracts with the region. They are both local boys who have come through...
• Brian McLaughlin names squad for Ospreys clash
  Head Ulster Coach Brian McLaughlin has named an extended 28 man squad, ahead of Ulster's Magners League home match against Ospreys, on Friday 8th January, kick off 7.05pm. Commenting on the Magners League fixture, Ulster Coach Brian McLaughlin said: We have to make sure we are up for the game, we have to compete and we have to make sure we beat them at Ravenhill. We have to go to town with them up front and we have to show that we are more than capable of dealing with them. Although we gained victory over Ospreys at the start of the season, we all know not to under estimate them. Ospreys are a dangerous side, who can and do compete at the highest level, we need to ensure we give them nothing to play with. At training this week we will work hard in certain areas of the pitch, the focus will be to put down our patterns of play, after that, on the day, it's just a matter of us holding onto the ball and making the best use of any chances we have. We must put them under pressure. It's vital for our Magners League campaign that we win our home games and build a solid platform from them. Only 6 points separate Ulster from Ospreys, on an extremely tight and competitive Magners League table. The starting 22 will be named on Thursday at 12noon. ULSTER SQUAD FORWARDS Declan Fitzpatrick, Bryan Young, BJ Botha, Nigel Brady, Andy Kyriacou, Ed O'Donoghue, Dan Tuohy, Ryan Caldwell, Chris Henry, Tom Court, Stephen Ferris, Willie Faloon, TJ Anderson, Neil McComb, David Pollock ULSTER SQUAD BACKS Jamie Smith, Clinton Schifcofske, Simon Danielli, Darren Cave, Ian Whitten, Timoci Nagusa, Ian Humphreys, Niall O'Connor, Isaac Boss, Paddy Wallace, Andrew Trimble, Cillian Willis, Jonny Shiells

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