The following is a few titles on Amazon which are currently selling and have received some positive feedback from customers.

THINK RUGBY: A GUIDE TO PURPOSEFUL TEAM PLAY
By Jim Greenwood
Published: September 2004

Available in new and used editions, Think Rugby is a great resource for coaches to bring their team together and work more efficently. Written by one of the best Jim Greenwood, this book makes coaches and players think outside the square and inject more into training sessions. A must for any coach.

COMPLETE CONDITIONING FOR RUGBY (COMPLETE CONDITIONING FOR SPORTS SERIES)
By Dan Luger and Paul Pook
Published: April 2004

With great insights and features from former England rugby great Dan Luger and leading conditioning coach Paul Pook, Complete Conditioning for Rugby is a superb book for coaches and players looking to succeed and be fitter in today’s more faster game. This 204 page masterclass showcases some outstanding skills and drills which are beneficial for most players and coaches in the game. Very workout and fitness related as the title suggests, practicing what is preached in this book can help your play and improve your overall endurance. Available in new and used editions.

Total Rugby: Fifteen-man Rugby for Coach and Player
By Jim Greenwood
Published: October 2003

Produced again by the man himself Jim Greenwood, Total Rugby is a well detailed coaching manual showcasing the author’s outstanding knowledge of all facets of the game from attacking and defending to supporting the ball carrier plus much more. Given a great rep by readers, one mentioned:

“Mr Greenwood has all the basics in here, and it serves as a useful reference for beginners wanting to get the basics of the game down, to more experienced ruggers who want to read up on strategy and training tactics.”

Yet another must for the rugby enthusiast.

RUGBY: STEPS TO SUCCESS – 2ND EDITION (STEPS TO SUCCESS ACTIVITY SERIES)
By Tony Biscombe and Peter Prewett
Published: November 2009

Given rave reviews by purchasers, Rugby Steps to Success takes you through all the important aspects of the game, benefiting more the player, but the coach as well with useful drills and explanations of how to improve players individual skills and play. You’ll learn various strategies for dominating on the field of play, including mastering the basics such as kicking, passing, running and footwork. Also available for the Kindle.

RUGBY COACHING: THE NEW ZEALAND WAY
By Rodney Butt
Published: August 2003

Rugby Coaching: The New Zealand way combines various techniques with traditional values, making the book an enjoyable read, containing a point of difference compared to many other coaching paperbacks. Made to benefit players and coaches for levels of the game, this book has only one customer review(average to say the least) but maybe worth investigating if you’re a avid kiwi rugby enthusiast looking for something a little different.

There are many more coaching books on Amazon worth looking at. Check out the website today and find yourself some of the best material available at affordable prices compared to book stores.

From number one to fifteen, every player has a distinctive role on the rugby field whether it be of attacking, defensive, or of tactical importance. Even substitute players are put on the field for a reason, whether it be to bring impact or cover injury, fatigue etc.
 
The following is a list of rugby positions on the field and the detailed characteristics and expectations that come with occupying that role.
 
PROPS
 
Loosehead Prop: The loosehead prop is positioned on the left and outside of the scrum , with the aim of providing the hooker with a clear view of hooking the ball to the back row and halfback. As well as being a mobile forward with ball in hand, the loosehead plays a vital role in assisting jumpers at lineout time in taking clear ball.
 
Tighthead Prop: Positioned to the right of the hooker and opposite loosehead, the tighthead is generally the bigger and more physical of the scrummagers. The more technical of the two, the tighthead’s role is to keep the scrum stable at all times, while disrupting the opposing hooker from hooking the ball back in their own scrum. Similar to the loosehead, the tighthead also assists lineout jumpers in taking clean ball.
 
HOOKER
 
The hooker carries a specialist role on the field, and are known for their lineout throwing abilities and in modern day rugby, their mobile running skills. Positioned between the two props in the scrum, the hooker’s role is to hook the ball back to the second row forwards and halfback for distributing. Similar to the tighthead prop, the hooker is expected to contest the opposing hooker in winning the ball in the scrum. At lineout time, the position involves throwing the ball accurately to lineout jumpers.
 
LOCKS
 
Generally the tall timber in most teams, the lock plays a vital role in catching and securing the ball in lineouts. Locks must have good catching ability, as they also compete for ball at kickoffs. In the scrum, locks use their power to push forward the front row, assisting to form a strong and stable scrum. As well as at set piece time, locks are expected to be mobile ball runners around the field.
 
FLANKERS
 
Openside Flanker: The openside flanker is positioned on the far side of the scrum and is expected to be quick off the mark, pouncing on opposing players when the ball exits. Openside flankers must show physicality at the contact area and play a vital role in turning over and securing possession at the breakdown. A position of flair and workmanship, flankers play a big role in how teams fear on game day.
 
Blindside Flanker: The blindside flanker sits on the closest side to the sideline in the scrum and are well recognized for their physical toughness and heavy work rate. Modernly the bigger of the two flankers, the blindside is expected to feature defensively and be mobile with ball in hand. Featuring little at scrum time, the flanker doesn’t push to the same extent as the front and back row forwards, instead eagerly waiting to breakout and play a defensive role in the field.
 
NUMBER EIGHT
 
Relied on to show power and a physical presence, the number eight is generally the quicker of the loose forwards. Positioned at the back of the scrum, the number eight can either choose to run with the ball or hook it back to the halfback for distribution. They are positioned at the back of the lineout and become another option to throw to when looking to attack from the set piece. Number eight’s these days are versatile players and are expected to be key ball carriers as well as front line members at ruck and maul time.
 
HALFBACK/SCRUM HALF
 
Halfbacks play an important role in any game of rugby, acting as a vital link between forwards and backs. They feature prominently during set pieces, feeding the ball into the scrum and distributing the ball from lineouts/scrums and behind rucks and mauls. They must be effective communicators, and must work tactically with outside backs and running forwards.
 
FIRST FIVE EIGHTH/FLY-HALF
 
The first five eighth plays a critical role in a team’s dominance of a game. Sitting outside the halfback, the first five’s main role is to make tactical decisions in either kicking the ball for territory or distributing the ball to outside backs for opportunities to attack. The first five eighth is usually the preferred kicker in the team and is expected to read the game in all types of situations. Some of the best first five eighths in the world are also known for their attacking brilliance, making them a handful for most opposition.
 
CENTRES
 
Inside Centre/ Second Five Eighth: The inside centre sits outside the first five eighth and are expected to play both a strong attacking and defensive game. They must possess good passing skills and have an ability to offload in the tackle, putting outside backs into space. Effective thinkers, the inside centre must run the ball in a way which can draw in defenders and offload the ball to support players. In the modern day game, centres must be able to kick well which adds another option of gaining added territory. Defensively, centres are expected to make first up tackles in the backline, limiting holes for opposition players to attack.
 
Outside Centre: Outside Centre’s are recognized for their pace and ability to break the opposing line in attack. The quicker of the midfield combination, the outside centre is expected to run good lines and support the ball carrier. Playing a similar defensive role to the inside centre, the outside is expected is front up physically when defending, forming a steady block to opposition players.
 
WINGERS
 
Left Wing: Occupying the number 11 jersey, the left wing is usually similar in stature to the right winger, showing good acceleration to beat defenders in attacking situations. With immense sidestepping ability and a willingness to kick off the left foot, the complete winger harnesses various skills to break the line and score tries.
 
Right Wing: With many of the same attributes as the left winger, the right wing can kick and step off the right foot to break defenders and gain territory. Wingers are expected to play supporting roles ton the fullback, backing up when needed to counter attack,. It’s important that the winger is defensively sound to stop players running around the outside in attack.

FULLBACK

Generally the last line in defence when opposing teams are on attack, the fullback plays a vital role in counter attacking and directing the ball to gain territory or possession. A huge role in any backline, the fullback must show a good turn of pace and harness a well drilled passing game. They must also possess good catching skills under the high ball, being calm and collected and using the right techniques in securing possession. Precise thinkers when tracing opposition play, they must fall into position when needed at all times.

SUBSTITUTE PLAYERS

Substitute players play a massive role in covering injured players, players with fatigue or to bring impact on the field. Many cover various positions in a team and become extremely valuable in the closing stages of a game.

Rippa rugby was launched throughout New Zealand in 2003, with the aim to provide a safe, enjoyable and easy way to learn the game for young players. Ever since the launch, the game has become extremely popular and has developed players into stars for the future and acted as an ideal stepping stone to contact rugby.

When getting your child into the game, it’s important to choose the right rugby club and have the correct equipment necessary for the game.

Club

Whether you live in a small town or city location, you have the option of choosing which rugby club your child joins. In some areas there are only a few clubs available, limiting your options. Make sure you pick the right club for your child which has a schedule which suits you and your family. Keep an eye on your local newspaper for weigh in times and open days which you can sign your child up to play. Depending on your location, the club nearest to you maybe the easiest option. It makes it easy when taking your child to practice, home games etc. Some primary schools are linked with clubs. Some clubs may provide notices through school of open days, weigh ins etc. Check to see if any clubs are affiliated with your child’s primary school.

Subs

Subs are annual fees you pay to join the rugby club which covers registration, mouthguards, resources and equipment etc. With some clubs they offer an incentive if you pay subs before the due date. Depending on the club they may provide a free beanie or bonus item etc. It’s important you pay by the due date.

Mouthguards/Safety Equipment

Mouthguards are used to protect teeth in case of contact, and are compulsory in Rippa rugby. Most clubs provide mouthguards, otherwise they can be purchased at a small expense from supermarkets, pharmacies and sports retail stores. Players will not be let on to the field without a mouthguard, so make sure your child has one.

To fit correctly, place mouthguard in near boiling water for 10 seconds then pull out with a spoon. Make sure it’s not too hot that it burns your child’s mouth. Place it in your child’s mouth and get them to bite firmly into the mouthguard. This will mould their teeth into place for a good fit. Repeat process if not achieved. If the mouthguard is too long, you can trim it back to a comfortable size which suits your child’s needs. Your child may also want to wear optional safety wear such as headgear etc.

Uniform /Team kit

The uniform worn represents your club and who your club is. Your team’s jersey is usually provided at your first training session or just before your first match, and must be well looked after. These are to be returned at the end of the year so they can be reused the next season. The rest of the uniform is at your expense.

These are the uniform requirements:

Rugby Socks – The club’s socks can be purchased from your club directly or at most sports retails stores.
Rugby Shorts – Rugby shorts can also be purchased from your club or sports retail stores. Make sure you purchase the correct size as your child will be growing regularly at this age.
Rugby Boots – There are various models and sizes of rugby boots which can be purchased from most sports retail stores. Start with basic rugby boots and upgrade as your child develops a better interest in the game.

Shop around as some stores maybe cheaper than others.

Other Items

Make sure your child is ready on game day with important items inside their sports bag. On a freezing cold day, include thermals which can be worn underneath for extra warmth and comfort. Inside the sports bag, make sure you carry a drink bottle so your child can have keep hydrated at half time and after the game.
Keep a practice ball so you can practice with your child at home.

Tag rugby is a fantastic sport for all involved and has proved a real hit throughout New Zealand communities. It’s a sport which promotes great fitness and provides real enjoyment for all. Get your child on to the field of play and have some fun!

Learning the game of rugby can take even the seasoned professional years to perfect, starting from schoolboy grades all the way through to club, domestic and international level. Even stars such as All Blacks’ Captain Richie McCaw are still mastering their trade with the game continuing to advance throughout the modern era. There are various skills to learn within rugby that are of the upmost importance, and by practicing these on a regular basis, this can benefit your game and make you a better player for overall. When playing rugby at contact level, it’s important to train as you would play and practice the basic skills needed before game day. These are ten of the most important skills to master during your rugby apprenticeship.

Running

Learning to run effectively is a basic and common skill, and if practiced enough in training can work to your advantage on the field of play.
Whether it be straight running or sidestepping, both of these skills are important to your attacking game.

• Practice running on to the ball with speed which gives you a better opportunity to break defenders and gain extra territory for your team.
• Ball handling is vital when running. If attempting to break away from defenders, carry the ball securely under one arm, keeping the other free to fend off tacklers. This will help your running speed while keeping control of the ball.
• Sidestepping is another skill used by backline players (and the occasional forward).To sidestep to your right, drop your weight on your left shoulder and leg, driving this leg firmly into the ground and push away on your right. A great attacking weapon, sidestepping is an integral part of backline play.

Passing

Passing the ball is a vital skill which if practiced with the correct technique can benefit your game immensely.

• Accuracy is extremely important. Make sure you pass the ball at a height which is easy to catch(between the waist and chest).
• Throwing the ball slightly in front of a player can also give them something to run onto, allowing a better chance to breach defenders.
• Keep a steady eye on where your team mates are positioned. Make sure they’re able to catch the ball with enough space to avoid defenders or make another pass.
• Control your passing speed depending on the situation. The quick ball which can be run onto can be effective. Make sure the ball is passed at an accurate height for players to gather. If not, the ball can be intercepted , resulting in an opportunity for the opposition to score.
• Practice by throwing balls at targets at training, this can help your overall accuracy and passing skills.

The English Rugby Team at a open training session

There are many different skills in catching a rugby ball, whether it be in general play or under the high ball. Catching the ball is all about good hand and eye coordination.
Make sure you focus and secure the ball with your fingertips, closing both hands upon arrival of the ball.

• Keep palms and fingers spread, giving every opportunity to gather the ball cleanly. Secure the ball for better control so opponents cannot steal in the tackle.

Tackling

Tackling is one thing you’ll do plenty of in rugby, and using the right technique is essential.

As with all skills, practice makes perfect and putting time into your defence can only advance your game further.

• Keep eyes firmly focussed on the player you are tackling.
• Aim to tackle in the stomach area with your shoulder and arms, driving your legs so your opponents move backwards.
• Attempt to tackle lower rather than higher. If you tackle too high, you run the risk of conceding a penalty or a possible yellow or red card.
• Try to keep correct body position and shoulders and back straight.

Kicking

Kicking will always be a part of the game, and learning to do so is normally determined by your playing position on the field. Backline players are normally responsible for kicking. Harnessing this skill can earn your team good territory and metres.

• Practice your grip on the ball when punting. Put your left hand to the front of the ball and right towards the rear. Allow the ball to fall accurately on your foot by rotating your hands sideways.
• For better contact of the ball, keep foot straight for improved distance and accuracy. It’s all about timing, controlled speed and technique which makes for better metres.
• Learn to follow through when kicking instead of standing still upon contact. This makes for better distance and overall power.
• When place kicking, practice your technique regularly in training. It’s recommended to take four to five steps back, using your non kicking leg as stability when following through.

Positional Skills

Playing to your position and dedicated role in the team goes along way to winning matches. Whether you’re a prop, first five, fullback or winger, it’s important to study your position and learn all the traits that go with it.

• Listen to your coach and your team’s game plan. Follow your distinctive role in the team and play to the best of your ability.

The Rules

Understanding the laws and rules in rugby benefits your knowledge in the game and how they can work in your advantage or against you.

• Study the law book and basic rules of the game. Go over the main points such as the ruck and maul area, scrum, set piece penalties etc. Don’t stress spending days or weeks on it, just familiarise yourself on what’s important and how you can play to this.
• Study the referee when playing. Watch him around the field on what he does and how he assesses the game.
• Play by these rules at all times. Respect who is in charge(the referee and the rule book.

Teamwork

Team work is valuable tool and one that can lead to huge success on the field. Rugby is not a game of individuals alone, it’s a game which requires 100% effort from every player to succeed.
Without teamwork, a team can lack cohesion and the motivation to win. As the old saying goes there is no “I” in team.

• Contribute to a positive team culture. Praise others for what they do on the field and encourage them. Even if players make mistakes, give them a pat on the back and tell them to get back into the game.
• Work together to reach your goals as a team.

Ruck/Mauls

The ruck and maul area is one of the more complicated parts of the game. Having a full understanding about the area can lead to better play and more opportunity to dominate.

• Make sure as a ball handler, you release the ball when going to ground. If you don’t, you’ll be penalised. Simple as that.
• If you’re contesting the ball in a ruck, make sure you are always on your feet and coming in from the right path(straight). If not done correctly you run the risk of being penalised, costing your team field position or points.
• If you’re attempting to ruck the ball back, watch where you are using your feet. If you are deemed to not be rucking safely, you will be penalised and maybe placed on report.
• Be careful in mauls not to bring the other team down as defenders. Again it’s a penalty offense.

Enjoyment

At the end of the day we all play rugby for one thing, enjoyment. Without enjoyment the game becomes a chore and more of a job than anything. Learn to enjoy the game and the people around you, this is what makes rugby such a great game and why it’s so popular in world sport.

Coaching equipment has become more advanced over the years, giving coaches better opportunities to prepare players for matches. Being prepared as a coach is vital, making sure the right equipment is on board for training and prior to matches. This equipment has various uses, giving players what they need to succeed on the field. Here is some of the equipment thats a necessity for coaches, and can develop players in different areas of the game.

Balls

Practicing the basics without a rugby ball can be extremely difficult, making it important you carry an adequate amount of balls to distribute between players.

• Work with balls for basic training, such as handling, passing, kicking and attacking moves etc
• Use different sizes of rugby balls to develop players handling skills. There are different types and sizes on the market used by various age groups. Keep a good mix of balls to boost skills.
• As an alternative, use tennis balls or footballs to vary handling and kicking activities. Varying the shape of balls in practice can also help skill levels.

Clothing

Different types of clothing can be used for a number of drills and games.

• Use coloured bibs to identify teams during practice games.
• Arm bands can also be used to identify key players or leaders during skills and games.
• Make sure players carry adequate clothing for various weather conditions.

Cones

Cones can be used for an array of drills, making them a valuable prop during training.

• Use to mark out different distances for players to run and pass to etc. Measure areas and place cones accordingly.
• Use cones as markers for accuracy during passing. Vary the angles and distances between cones to develop passing and catching skills.
• Use as markings for practice games, placing cones along the sideline and for the try scoring area.

Whistles

Whistles can be a coaches best friend to get players attention when needed.

• Use during running drills alongside your stop watch or timing device.
• A well needed tool for practice games to referee.

Scrum Machines

Scrum machines are a must for forwards, developing the scummaging area of the game and increasing strength. It’s important to identify weakness in the scrum during a game and work on during practice on the machine.

Tackle Bags

Tackle bags can be used for many defensive drills and activities. Teaching players to tackle at different heights can improve defensive skills, along with the use of tacking bags in attacking moves.

With new technology developing every day, there are many other coaching products on offer to develop players in training sessions, benefiting basic skills. Along with defensive products, there is also equipment that can develop speed and agility, such as speed ladders and hurdles.

With the amount of equipment available, the future of training players is rapidly improving, making coach’s work easier and increasing players skill levels along the way.

]]> http://rugbycoaching.net/rugby-coaching/rugby-equipment-for-coaches/feed/ 0 http://rugbycoaching.net/rugby-coaching/coaching-junior-rugby/ http://rugbycoaching.net/rugby-coaching/coaching-junior-rugby/#comments Fri, 25 Feb 2011 08:46:17 +0000 Ben Pearce http://rugbycoaching.net/?p=392 ]]>

Coaching junior rugby can be a rewarding experience, giving young players an appetite for the game and a learning of the basics to succeed. As it may seem a daunting task for new coaches to begin , it’s important to focus step by step, with an emphasis on teaching the basics thorough ally. This can be beneficial to players development and give them a better platform for the future.

There are some key elements to consider when teaching the game, and if done correctly, can bring success in training and on the field of play

Skills/Basics

Demonstrating the basics correctly is very important as players will carry these skills throughout their playing career.

• Keep things simple for younger players (5-9 years), with an emphasis on learning basic skills such as handling, passing and running. Teach players to run and pass with two hands along with placing the ball.
• Focus on building key skills over the season, repeating these at training every week so players can develop better and keep fresh in the mind.
• Make skills and learning the basics fun and enjoyable, so that younger players don’t get distracted and bored. Put energy into the basics, creating a positive learning environment.
• As players develop in age(10-12 years), they will start to take more interest in the game. Introduce different areas of rugby to players, such as kicking, contact,tackling, rucks and mauls etc. -Teach them the next level, along with working regularly on the basics to continue development.

Confidence and Encouragement

It’s important to give players the confidence to play to the best of their ability while having fun and enjoying the game.

• Praise players for their achievements and developments in training and when playing. This will encourage them to learn more and develop their style of play.
• Create a team cheer or shout when having a team huddle. This creates and energy and brings a team together.

Attack

Attacking with the ball is one of the most enjoyable parts of rugby, and a part of the game which younger players thrive. Teach players the different skills and techniques with attacking as they develop through the age groups.

• Teach players to run with the ball in two hands.
• Teaching players to support the ball carrier which can create better attacking opportunities. A successful attacking team always has players in support to take a pass if needed.
• With younger players (5 -9 years), teach them to move forward as a team, passing regularly. Try not to make things complicated by teaching set pieces, attacking moves etc. Work on the basics such as running, passing, moving forward etc
• As players progress through the grades and develop a better understanding of the game, start to teach set pieces and different attacking strategies. Work on these at training using various drills.

Defence

Junior players will begin with non contact (5-9 years) and progress through to tackling and contact rugby. It’s important to teach both of these styles, demonstrating the art of defence and how to stop the opposition from scoring and gaining field position.

• With non contact, teach players to keep eyes on opponents hips, with correct body position. Make sure legs are bent properly and back and head is straight when defending.
• When players progress to contact and tackling (10 years +), make sure chin is up, back is straight and players tackle the hips and drive forward. Maintain focus on opposing players and lock in with both arms. Make sure players return to their feet to contest the ball and attempt to gain possession.

Fair Play

Fair play must be encouraged throughout junior grades of rugby and is huge part of sport in general.

• Teach players to respect the opposing team, shaking hands after the game etc
• Players must be taught to respect officials, referees and the rules of the game.
• Foul play and ill discipline will not be tolerated within rugby. Teach players not to use these techniques and play within the rules of the game throughout all levels of junior rugby.
• Reward players with fair player awards, recognizing good sportsmanship and respect.

Junior rugby is the start of a career for many young players, and a huge platform for bigger things to come. If players can be taught all elements of rugby in a positive and creative environment, it can help them excel for many years to come.

]]> http://rugbycoaching.net/rugby-coaching/coaching-junior-rugby/feed/ 1 http://rugbycoaching.net/rugby-coaching/iteam-app-gives-rugby-coaches-technology-at-their-fingertips/ http://rugbycoaching.net/rugby-coaching/iteam-app-gives-rugby-coaches-technology-at-their-fingertips/#comments Fri, 14 Jan 2011 23:03:33 +0000 Simon Ward http://rugbycoaching.net/?p=378 ]]>

Rugby coaches without the financial clout of the Aviva Premiership are able to bring technological assistance to their own clubs with the help of the iTeam app for iPhone. Advancements in technology have put a wealth of statistics and data at the disposal of the game’s professional coaches. Those further down the rugby ladder can now get insights into their team on Apple’s smartphone.

iTeam allows users to view fixtures for the remainder of the season, past results from the current or previous seasons and scoring stats for each player. Coaches can give players a snap rating on a 5-star system to make sure they remember who impressed them. The app is proving hugely popular with mini and junior teams. Many youth coaches are finding that sharing the data and ratings with their players enthuses the youngsters, who are familiar with similar basic statistics from video games.

After entering the details of players, fixtures and opponents, iTeam gives coaches the chance to record the number of tries, conversions, penalties and drop goals scored by each player in every match. The app uses a clean design and friendly interface, which is almost identical to the iPhone layout for Contacts, iPod and Email.

Download the iTeam app now from Itunes for £1.79.

]]> http://rugbycoaching.net/rugby-coaching/iteam-app-gives-rugby-coaches-technology-at-their-fingertips/feed/ 0 http://rugbycoaching.net/rugby-coaching/rugby-diet-and-nutrition-tips/ http://rugbycoaching.net/rugby-coaching/rugby-diet-and-nutrition-tips/#comments Tue, 28 Dec 2010 01:11:07 +0000 Ben Pearce http://rugbycoaching.net/?p=363 ]]>

Nutrition plays such an important part in a rugby players career, making sure the right foods and fluids are absorbed into the body on a daily basis.

Along with a regular training regime, correct nutrition can make the body and mind work much more effectively, not only producing results in training, but on the field of play.

There are numerous foods which are advised in a players diet, some more important that others.

Carbohydrate Foods

Carbohydrate foods are consumed regularly in the diet, a group of foods which best produce the bodies main source of energy.

• For breakfast, eat cereal and breads, which are carbohydrate rich.
• When snacking, consume muesli bars, crackers, fruit etc
• For main meals, eat pasta, rice, potatoes etc as well as vegetables.

These foods will benefit players when recovering and preparing for training and matches, and will improve muscle gain.

Hydration

Low hydration levels can effect any rugby players mental ability, inflicting badly in decision making. Keeping good hydration can improve concentration and longevity.

• Consume 1.5 to 2 litres of water per day to maintain high levels
• Two hours before game time, drink half a litre of water to improve concentration and physical stability
  When consuming meals and snacks, try to include a glass of water.
• Keeping fluids up helps recovery, as the amount lost during training and games is extremely high.

Protein Foods

Eat moderate amounts of protein foods to balance your diet and add variety.

Moderate amounts of foods such as meat, fish and dairy products add to the balance of your diet but must be analyzed, as these foods are not your main source on energy.

Fruit and Vegetables

Fruit and vegetables play a vital part in every person’s diet and are essential for energy. Consume five of more servings of fruit and vegetables per day, plus your requirement of carbohydrate foods. These can strengthen muscles, prevent illness, sickness and help body recovery.

Low Fat Foods

Along with a balanced diet, low fat foods can be consumed as snacks and be regular in your diet without putting on unneeded body weight. Foods such as fresh fruit, low fat smoothies, cereal bars, dried fruit etc can be snacked throughout the day, giving the body adequate energy when needed.

Avoid

• High in fat foods before and during exercise, training and matches.
• Large amounts of alcohol, which can lead to slower recovery of injuries, unnecessary increase in body weight and poor hydration levels.
• Carbohydrate foods late at night which can also add unwanted body weight.
• Excess amounts of protein rich foods, which can by high in fat and calories.

Correct nutrition plays such a massive part in professional sport, and if every players follows the correct guidelines while consuming foods and liquids, fitness and training can become a lot easier and and motivation levels can be at a premium.

]]> http://rugbycoaching.net/rugby-coaching/rugby-diet-and-nutrition-tips/feed/ 4 http://rugbycoaching.net/rugby-coaching/10-top-rugby-fitness-tips/ http://rugbycoaching.net/rugby-coaching/10-top-rugby-fitness-tips/#comments Sun, 19 Dec 2010 06:34:21 +0000 Ben Pearce http://rugbycoaching.net/?p=360 ]]>

Training as a rugby player can be extremely intensive nowadays, with players not only aiming to reach their maximum potential on the field, but also off the field in preparation. In preparation for any rugby game, fitness is of the highest priority. Match fitness levels can determine the ability to perform and on many occasions, can determine results. If fitness is not accounted for properly, elements of fatigue, lack of speed, agility and low can motivation can develop, delivering a lacklustre performance on the field. There is also a serious risk of injury, which no player wants exposed to. There are many ways players can maintain full fitness and give themselves the best possible chance to perform on game day.

1. Mental Preparation

   While focusing on fitness, it is important to prepare mentally.

   • Being in the right frame of mind can go along way to training and performing better, giving motivation mentally to achieve goals.
   • Relaxation must be exercised before and after every rugby game.
   • Winding down and taking time to relax can reduce stress levels and lessen the risk of burnout.
2. Discipline

   Planning a fitness regime is one thing, but sticking to it is another. Players must learn to discipline themselves to train as they play, giving optimum results all round. Stick to a planned fitness scheme, and let yourself stray away from it.

3. Nutrition

   Along with the mental side of fitness, nutritional intake is of equal importance. Consuming the correct foods can benefit players physically and mentally.
   Carbohydrate foods such as pasta, chicken, rice, breads etc are suitable, giving players high amounts of energy which is burned off quickly during training and matches.

   • Hydration levels must be maintained by drinking plenty of water (half a litre, two hours before training and game time)
4. Warming up/Cooling down

   Warming up and cooling down exercises and activities must be done before training and game time.
   Stretching muscles correctly can enhance flexibility and longevity during training and games, giving the best possible chance to endure time on the field. Carry out simple sprinting and jogging exercises can warm the body up, and by repeating to a lesser extent can cool the body down after training and matches.

5. Focus On Speed

   The game is played at an incredible pace nowadays, and players must focus on speed to keep up with the run of play. Speed is a vital component in back play, and players in these positions work on this vigorously during weekly training to compete with the best.

   • Activities such as shuttle runs, sprinting and jogging exercises can increase speed.
6. Ball Skills

   Practicing ball skills regularly at training leads to a better performance on the field.

   • Practicing the basics such as handling the ball, passing, kicking and catching can reduce mistakes on the field.
7. Aerobic Fitness – Interval Training

   Interval training is a great way to build up aerobic fitness.

   • Create a interval circuit with individual stations including skipping, jumping, squats, running and weightlifting can lift intensity and create a good variety when training.
8. Strength Training

   Increasing strength is a must when competing in many facets of a rugby game. Strength training is recommended three times a week for players with backs and forwards training differently.
   Forwards are encouraged to work on their upper body strength and legs, which increases scrummaging power and in rucks/mauls. Backs train to for both strength and endurance, as well as upper body strength needed for when running, and defending.

9. Weight Training

   Weight training has a range of benefits including better speed, power and injury prevention. It also benefits you mentally, knowing your body weight as where you want it to be at come game time. It is important to work on your entire body from your legs, hips, upper body, lower body and general muscle groups.

10. Injury Prevention

    Injury prevention is a integral part of fitness and can enhance your career in the game. There are many ways to prevent injury:

    • Stretching, walming up, cooling down etc
    • Wearing protective gear, head gear etc.
    • Hydration, drinking water, correct fluids etc.
    • Rehabilitation – Visiting doctor, physio when there is a problem, analyzing all aches and pains.

With the tempo rugby is played at the present, being fully fit is extremely important to all rugby players. Without adequate preparation and fitness training, enduring 80 minutes of rugby is almost impossible, and can lead to a short career in the game.

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The game of rugby has evolved over many years, with the focus on conditioning becoming extremely important before each and every game.

Players must prepare in a way they can reach their maximum peak potential during 80 minutes of play. With guidance from coaches, players must be taught to prepare consistently for every game, giving them every chance to succeed.

With the game played at such a high pace these days, preparation is not only required for performance but for prevention of injuries. Players must be conditioned properly to meet the demands of rugby and not expose themselves to be stuck on the sidelines with injury.

By carrying out thorough conditioning techniques, every player has the best chance to perform at their best on game day.

What are some of the elements coaches need to install in players so they can play to their best?

Physical Preparation

Players bodies must be physically ready for the challenge in front of them. There are many ways to prepare players physically.

• Coaches need to understand players bodily functions and make sure they carry out physical exercise and consistent physical preparation.
• Players must stick to a consistent fitness training programme, which can physically prepare them for 80 minutes of rugby.
• Players need to warm up and cool down properly at training to ensure maximum performance. Warming up by using a mix of jogging, running and sprinting and incorporating movement to get the body ready for practice, game time etc.
• Cooling down such as static stretching, walking and jogging is a vital element of physical preparation.

Mental Preparation

Mental preparation is one of the most important elements before any rugby game. Psychologically, players must be ready for the upcoming challenge ahead of them, making sure they give themselves every opportunity to succeed. There are many way players can prepare mentally:

• Relaxation: Players must relax adequately before each and every game, getting their mind ready and being able to focus on what’s ahead of them.
• Players need to control being overawed for any occasion and by using effective relaxation techniques, these will go along away to keeping nerves under control, and keeping a calm head on the field of play.
• Players must make sure they understand the game plan ahead of them. Coaches must install structure before every game to make players aware of their role in the team.

Nutrition

Correct nutrition is a vital ingredient for any rugby player. Some players will eat accordingly, depending on what part of the rugby season it is. Many players also face different dietary issues, which they should consult their dietitian. Coaches and players need to and ensure the following:

• Make sure fluid intake is high by drinking plenty of water to gain maximum hydration levels. Half a litre two hours before training or game time increases these levels.
• Consuming carbohydrate foods such as pasta, rice, bread etc takes up a big part of the normal diet, and should be increased closer to game day.
• Players are advised to consume a light, low fat, high in carbohydrate meal 3 – 4 hours before kickoff. Food such as chicken, pasta, rice etc
• A light snack is normally consumed 1 hours before kick off, i.e chocolate bar or glucose to increase energy levels.

Training

Players must train as if they are playing in a game, making sure they are fully committed and ready before each and every challenge. There are many factors coaches must consider during training.

• Strength and power – Players must use the gym and weights effectively to gain strength and power. Players should follow a strict regime to encourage improvement in strength.
• Speed – With the pace of rugby these days, players must work on speed to compete in both backs and forwards. Coaches can take many drills to increase speed and agility.
• Ball Skills – The basics need to be taught to ensure minimal mistakes, handling errors etc in matches. From backs to forwards, ball skills play an integral part in all rugby.

Players must have the passion to prepare for every rugby occasion. Through commitment, motivation, mental and physical toughness and a willingness to consistently train to win, any rugby player can achieve their long term goals. At the end the day if players don’t prepare themselves properly, they will lack the extra edge needed in the modern era of rugby today.

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