Like all forward positions, hookers need a variety of attributes to be successful. Playing a crucial role in scrums and lineouts, this is a position that requires a lot of skill as well as brute strength, fitness, power, and speed.
Rugby is a complex sport played by athletes with a huge variety of different skill and fitness levels. Most players learn rugby from coaches and other players around them. But elite level rugby coaches don’t just fall out of the sky. The RS blog is dedicated to giving all ruggers access to the best free training, diet and skill-based resources. We have full rugby training programs, articles on the latest nutrition research and dozens of other topics designed to help everyone learn how to play rugby. You can also benefit from our…
Here are EIGHT strength training methods you can use in the gym to make your strength training workouts more rugby specific. You’ll undoubtedly raise a few eyebrows with these methods but your rugby performance will soar as a result!
If you are serious about rugby, you need to be serious about recovery too. Playing and training for rugby takes an enormous amount out of your body. That’s why we created our Post-Rugby formula. Here’s how we researched, tested, and launched the new supplement.
Rugby, be it a match or a training session, can leave your body feeling like a wrung-our sponge. Not only are your energy reserves depleted, but your muscles have also taken a hammering too. Unlike some sports, such as distance running, rugby players don’t normally have the luxury of several weeks or even months before their next fixture. Instead, most ruggers will be back to training and competing within a day or two.
Rugby centers need to be strong, fast, agile, and able to kick, pass, sidestep, and tackle like a boss. Centers are usually in the thick of it so get to it!
Halftime nutrition and hydration protocols July 3, 2017 / Training Team / halftime, hydration, nutrition In years gone by, halftime rugby nutrition involved a couple of slices of orange, usually supplied by the home team water from the faucet in
How to work out the day before a rugby match June 25, 2017 / Tim Howard / rugby, workouts While it might be tempting, the last thing you should do during the days leading up to a big rugby match
Box your way to pre-season rugby fitness June 25, 2017 / Patrick Dale / fitness, pre-season When training for any sport, one of the most important program design considerations is specificity. Specificity refers to the fact that the benefits you
Training for rugby has come a very long way in the last 20-years, especially since becoming a professional sport. Before 1995, players did very little off-pitch training, and most strength and conditioning work was part and parcel of team training.
How to build the stamina of a SuperRugby flanker Training Team May 5, 2017 cardio, endurance, flankers Fitness, endurance, stamina – it doesn’t matter what you call it, successful rugby demands the ability to play at a high level of
How to build rugby prop strength Patrick Dale May 2, 2017 front-row, props, strength While all rugby players need to be strong, it could be argued that Props need raw strength the most. Scrummaging, supporting line-outs, tackling, and hitting rucks
Yoga – a practical guide for rugby players April 23, 2017 / Training Team / Flexibility, recovery, yoga Yoga and rugby might seem like unusual bedfellows, but these two dramatically different activities are surprisingly compatible. Yoga sometimes gets a bad
Developing muscular endurance for the rugby field April 12, 2017 / Training Team / endurance, strength, training Rugby is a sport where strength and power are undeniably king. Scrummaging, tackling, and sprinting for the line are all good examples of
How to structure your pre-season rugby diet April 5, 2017 / Patrick Dale / diet, nutrition, pre-season While it’s not exactly clear who first uttered the words “you are what you eat,” it is clear that they were on to
When should rugby players use ibuprofen? [CHART] March 30, 2017 / Tim Howard / drugs, inflammation, recovery If you’ve ever wondered, when should you use ibuprofen? This graphic is for you! Please consider it in consultation with your physician and
Are NSAIDs bad for rugby players? March 27, 2017 / Tim Howard / drugs, inflammation, recovery We all know how tough rugby is on the athlete’s body. And how sore you can be when you wake up the next day,
Fit for rugby? Five rugby-specific fitness tests March 22, 2017 / Training Team / cardio, fitness, strength, testing Rugby is one of the few sports that involves virtually every aspect of physical fitness. This is one of the things that
We need to talk about suicide in rugby March 2, 2017 / Tim Howard / health, life It’s not going to be a fun conversation. But it needs to happen. We need to talk about suicide in rugby because we
Building neck and trap strength for rugby players February 22, 2017 / Training Team / hookers, props, strength Rugby is a tough sport played by tough men and women, and for many, that’s part of its appeal. The very physical
Best rugby training blogs of the year February 14, 2017 / Training Team / 2016, rugby, training Today we’ve finally gotten around to wrapping up 2016 by giving you the top rugby training blogs of the year. The articles are
Sidestep sickness this rugby season February 13, 2017 / Calvin Harrell / health, illness, in-season With the warm days of spring practice still months away, most of the continental United States and northern hemisphere find themselves in the grips of
How to develop hip drive for rugby February 9, 2017 / Patrick Dale / legs, power, strength If you take a moment to analyze rugby, you’ll quickly notice that it is a sport of going that requires players to “go
Returning to rugby: from a broken leg – pt3 mobilization February 7, 2017 / Clarke Cayton / injuries, recovery, returning2rugby There is nothing more traumatic for the amateur athlete than to experience a catastrophic sports injury. Because when this occurs,
Returning to rugby: from a torn ACL January 31, 2017 / Nick McCashin / injuries, knee, returning2rugby Today is the first in a series covering what it’s like to return to rugby from a major injury. It was motivated by
When rugby breaks your stride – pt. 2 immobilization January 29, 2017 / Clarke Cayton / injuries, recovery, returning2rugby Being laid up in a hospital bed is the absolute worst experience for any athlete. Any form of injury presents an
How to recruit high school rugby players January 26, 2017 / David Weitz / coaching, recruiting, youth This article deals with a sensitive topic in the high-school sports community. Despite its long history around the world, the sport of rugby
How strength and power impact tackling ability January 23, 2017 / Tim Howard / power, strength, tackling Rugby League and Rugby Union both involve significant physical impacts. In Rugby League, it’s easy to distinguish between the two main types of
College rugby as an alternative to greek life January 16, 2017 / Nora Cowherd / beginners, college, life When college students arrive on campus at the beginning of their freshman year, many are anxious about making friends. Living in a
Effortless rugby goal kicking January 11, 2017 / Nick McCashin / kicking, skills This is the first in a series of posts by former Bay of Plenty flyhalf, Nick McCashin, who is currently playing and coaching in Scotland and writing
Battling off season weight gain December 6, 2016 / Calvin Harrell / diet, health, training From try time to dinner time, sidelines to side dishes the holidays are fast approaching, and many rugby players across the country find themselves on
The evolution of rugby positions November 24, 2016 / Darryn Pollock / history, positions, rugby Rugby, as a sport, is a relatively new game. Granted, it has been played since the 1800s. But as a worldwide phenomenon, the game has
Nutrition tips for post-rugby recovery November 13, 2016 / Tim Howard / diet, nutrition, recovery Intense physical activity, such as rugby, takes a lot out of your body and if you want to recover quickly, you need to start repaying
Caffeine loading for increased rugby performance November 10, 2016 / Michael Hedlesky / diet, performance, stimulants I guess I should put a disclaimer here first. I have a passionate deep seeded love for coffee. There isn’t a day of my
Neural priming can maximize rugby performance November 2, 2016 / Michael Hedlesky / performance, warmup “How to utilize the post-activation potentiation before rugby games” A rugby player’s body is a bony, muscle movement machine. Used for the simple tasks of
What to expect at your first rugby practice October 27, 2016 / Nora Cowherd / college, life, practice Rugby is one of the only sports in the world that anyone can play. If you are willing to learn, practice, and
When rugby breaks your stride – pt. 1 Traumatic Phase October 24, 2016 / Clarke Cayton / injuries, recovery, returning2rugby A traumatic leg injury can be a devastating experience to the amateur rugby player. When the incident occurs, the whole
Lower-body conditioning for rugby – get a sled Learn rugby / October 19, 2016 / Tim Howard / conditioning, legs, training When it comes to effective training program design, specificity is king. In simple terms, your body adapts to the
Jefferson curls are the best exercise for rugby October 13, 2016 / Tim Howard / Flexibility, training, warmup Wait, before you grab your dumbbells and start flexing in front of the mirror. We’re not talking about Bicep curls. Not that
Understanding the breakdown in rugby August 30, 2016 / Juan Mouton / basics, breakdown, concept The breakdown is a rugby term for the short period of play just after the tackle and before and during the ruck. To understand the
Best methods for re-hydrating rugby players August 19, 2016 / Tim Howard / diet, health, nutrition Rugby players, like the rest of the athletic community, are often playing and training in a chronically dehydrated state. Proper hydration is one of
How we watch rugby free online August 6, 2016 / Training Team / rugby, watch Unfortunately for the game as a whole, its really hard to watch rugby for free online. However, if you know where to go, it is
Unconventional rugby training using odd objects July 26, 2016 / Training Team / core, strength, training Chaos is a state of disorder where a present condition or circumstance cannot accurately predict future conditions. Rugby is chaotic. It’s less like a
Defensive structure at the breakdown in rugby July 19, 2016 / David Weitz / beginners, breakdown, coaching, defense Rugby season is just almost here! College teams are starting to assemble. Creating a dominant team in 2016 will mean having a rock-solid defense.It
The anatomy of a winning rugby flyhalf July 15, 2016 / Juan Mouton / concepts, flyhalf, positions The only thing more predictable than the Swedish rail service is the annual forlorn hope of Super Rugby supporters that so sincerely believe
Why rugby players should train Jiu Jitsu July 12, 2016 / Tim Howard / core, endurance, training Elite rugby players and coaches are always looking for an advantage over their competition. The Scottish rugby union’s coaching program, for example, runs
10 stupid simple recovery tips for rugby July 6, 2016 / Tim Howard / diet, Flexibility, recovery The game is over. The fight is done for now. The coordinated brutality of the match has reached its end point. You left
What supplement do rugby 7s players need? June 21, 2016 / Danielle Ordway / nutrition, rugby7s, supplements Since taking my first steps, I have been involved in sports. If there were a ball and field or pitch, you were guaranteed
How L-citrulline can improve your rugby June 20, 2016 / Training Team / diet, ingredients, nutrition Amongst the vast sea of supplements on offer in today’s sports nutrition market, it has become incredibly difficult to know where to turn for
How to eat right at rugby 7s tournaments June 14, 2016 / Tim Howard / nutrition, performance, rugby7s Rugby 7s season is here, and it’s time to think about how we’re going to get through those Saturday tournaments in the
Transitioning from 15s to rugby 7s June 10, 2016 / Calvin Harrell / cardio, rugby7s Seven players, 14 minutes, and mere millimeters between victory and defeat. Summer is here, and Rugby Sevens has begun. The little brother of rugby that
Rugby: the eternal contest June 8, 2016 / Darryn Pollock / advanced, concepts On the surface of it, a game of rugby looks like a melee of violence directed at an individual who is in possession an oddly-shaped ball. The
Coaching rugby using a Zone System Learn rugby / June 2, 2016 / David Weitz / coaching, college, youth One of the hardest parts of a decentralized sport like rugby is keeping all players on the same page and working
What you need to know to enjoy watching rugby May 18, 2016 / Training Team / basics, concepts, rugby, watch Rugby Union can be difficult for new viewers to understand. You’ll often hear first-time spectators saying things like; “it’s really
Rugby captain tips from a Navy SEAL May 13, 2016 / Tim Howard / advanced, captains, concepts “…leadership requires belief in the mission and unyielding perseverance to achieve victory, particularly when doubters question whether victory is even possible” – Jocko
How to avoid muscle cramping in rugby games May 5, 2016 / Tim Howard / diet, hydration, nutrition, performance This weekend, many of the country’s best amateur rugby players will be participating in the round of 32 and sweet 16
Gym workout for lineout jumpers who also lift May 3, 2016 / Training Team / flankers, lineout, locks, training There was a time in rugby before the game became professional when lineouts were much more evenly contested than they are today.
Rugby day nutrition guide (carbohydrate adjusted) April 22, 2016 / Training Team / gameday, nutrition, performance Preparing for rugby games should be pretty simple, right? Get to the pitch ten minutes before kickoff, whack your boots on, tuck your mouthguard
3 steps to breaking the gain line in rugby April 18, 2016 / Training Team / attack, basics, concepts Getting across the gain line in Rugby is much harder than breaching the line of scrimmage in American Football. There are
Bear Complex – single bar rugby strength workout April 13, 2016 / Training Team / strength, training, workouts Single-bar barbell complexes are a challenging training method that can be used by amateur rugby players to achieve many strength and conditioning
Rugby training drills from the Ohio Aviators April 7, 2016 / Training Team / attack, drills, training We shouldn’t be breaking news by telling you there’s a professional rugby league starting in the United States. Pro Rugby‘s inaugural season is
What rugby players should eat at Chipotle March 31, 2016 / Tim Howard / diet, nutrition Despite food safety scandals, e.coli outbreaks and a massive downgrade in the company’s financial projections, we know that the rugby-playing public is not going
Get strong ruggers, big will take care of itself March 29, 2016 / Training Team / advanced, concepts, strength, training Size matters in modern rugby. If all else is equal; speed, strength, endurance, and skill a coach will almost always
Should rugby players stretch or mobilize? March 24, 2016 / Training Team / Flexibility, mobility, stretching The following is an edited version of the article Stretch or Mobility for Rugby – originally published on the rugbyrenegade.com website. As you know,
Get rugby fit with these beep test variations March 15, 2016 / Training Team / cardio, fitness, programs Beep testing is usually used to test Vo2 Max in athletes. Today though, we’re going to give you four beep test variations
10 things you absolutely MUST take on rugby tour March 11, 2016 / Training Team / gameday, life, travel If you’ve never been on a rugby tour, you’re in for a treat. Rugby tours are about as much fun as
Six precautions before you start playing rugby March 3, 2016 / Training Team / basics, college, concepts, youth What precautions should you take before you start your amateur rugby career? These will be different for everyone. But here are our
Analyzing time of possession in Rugby 7s February 28, 2016 / Jacob Liberman / data, rugby 7s, strategy World Rugby tracks time of possession for all World Rugby Sevens Series matches. Starting 7s recently published an analysis of time of possession data from the
NZ Rugby’s guidance on nutritional supplements February 18, 2016 / Tim Howard / new zealand, nutrition, supplements In October of 2015, New Zealand Rugby (NZR) and the New Zealand Rugby Players Association (NZRPA) released a series of resources on the use
How beets can benefit rugby players February 15, 2016 / Training Team / ingredients, nutrition A series of peer-reviewed papers released during the past 3 years have linked the consumption of beets to improved athletic performance, heart health an blood pressure measurements.
How to lean-out for rugby season February 10, 2016 / Training Team / low carb, nutrition, sleep Rugby players have become significantly bigger over the past 25 years. That goes for both height and weight across the field. If you
The Rectangle – flanker cardio program January 21, 2016 / Training Team / cardio, flankers, programs, training Being a flanker in rugby requires a broad mix of skills and abilities. You need to have the speed of a centre, the
The All Blacks’ world cup winning diet January 19, 2016 / Training Team / all blacks, diet, nutrition Please note: the original version of this article contained a series of inaccurate statements based on low-quality reference material. As a result,
The best rugby leg workout for power January 12, 2016 / Training Team / legs, programs, workouts This post explains how to become a more powerful player by adhering to what we consider the best rugby leg workout program available. If
Rowing is the best cardio training for rugby January 7, 2016 / Training Team / cardio, programs, rowing Rugby is an 80 minute game. Unless you’re a front rower whose position is now guaranteed to be covered by a substitute (sorry
Three exercises to master breakdown poaching January 5, 2016 / Tim Howard / breakdown, flankers, programs The adage goes that possession is nine tenths of the law. In rugby, possession is even more important than that. It’s incredibly hard to
Why rugby training should start with cardio September 3, 2015 / Training Team / cardio, coaching There’s that word… cardio. Nails on a chalkboard to the average rugby player. Cardio is the reason to show up late for training and to
Flanker running lines from ruck to ruck August 28, 2015 / Training Team / flanker, hacks, positions Have you ever noticed how some rugby players just seem like they’re everywhere on the field? It’s usually the Flankers who are able
Rugby v Football – the 4 main differences August 11, 2015 / Tim Howard / beginners, concepts, football Football season is over, people. It was a good one. Our team watched the Superbowl this year with a core group of NFL
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