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Rugby Training

Check our rugby training drills and workouts that will help ensure you feel great on and off the pitch. Build your strength as well as find exercises for rugby that you may not have tried before. Get a real workout!


Its simple, whatever the referee says, it goes. Avoid getting penalties or getting sent off by learning to rise above poor decisions, and keeping disciplined throughout the game. If you get fouled, pick yourself up and get on with the game, lashing out at your opponent can end with your team playing with fewer men, and you not being popular with your teammates.

I'm personally not good at team sports, as I don't like to lose because of a weak link within the team. What I'm now learning to do, is to find that weak link and rectify it. If it means dropping a team member because there is a stronger player, then accept the coach's / managers choice and simply ask what you need to do to get your place back.

Too many players once dropped have a completely negative attitude. Look upon it as a challenge to prove your coach wrong. Train wiser and smarter than before, show commitment to your team, and even if you don't make the first team, at least you can respect yourself for trying and giving 100 percent.


As with most sports, people forget to stretch prior to the start of the game. With Rugby having sudden bursts at any point in the game, it is vital to stretch the whole body in order to prevent injury. After a gradual warm-up spend time stretching, both statically; (see the section on stretching in the fitness area of the Web Site), then DYNAMICALLY.

Dynamic stretching involves slow controlled rhythmic movements progressively through the range of movements associated with your game. A section on dynamic stretching will be added to the site.

A key point to remember is at the half time stage in a match, keep warm, take in fluid and energy bars that you are used to, to help your energy and concentration levels. Whilst listening to any team tactics, keep stretching your muscles and if possible, learn how to massage your own legs to help prevent injury and prepare yourself for the start of the game.

At the end of your game, spend time again stretching after you have showered / bathed, paying particular attention to any cuts or bruises. Have any injuries looked at as soon as possible, as minor injury's become major ones, resulting in fewer matches for you.

Due to the nature of the game, you will always pick up injuries, avoid these as much as possible by wearing correct protection and footwear. Use strapping around your ankles and to help strengthen the ankle joint.

Head wear and protective padding is certainly recommended, along with a good pair of rugby boots, a high cut gives good support and protection suitably for props, hookers and locks. A mid cut allows slightly freer movement whilst still giving both support and protection, normally worn by the flankers and number 8. A low cut will give the greatest range of movement at the expense of support and ankle protection.

There is a dedicated section on stretching within the members area of the site, designed to help prevent injury, in order for players to be able to train and play all season.

Take the time to train well, and you will get more out of your game!




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