LEARN RUGBY

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. 

shoulder training for rugby players
Tim Howard

Shoulders and rugby – what do I need to know?

What do you (rugby players!) need to know about shoulder training? It’s the most complex joint in the body and so many things can go wrong, it’s critical to understand shoulder stability and strength if you’re going to train effectively to prevent shoulder injuries this rugby season.

in-season rugby training tips
Patrick Dale

Three Tips for In-season High Intensity Training

Rugby season is in full swing in many places. How do you stay strong, fast and lean during the season when you’ve gotta throwdown at 2 rugby training sessions and during a game as well? Here are three tips for keeping your in-season training super high-intensity!

Rugby players need crave sugar
Training Team

Why rugby players crave/need sugar

Why do rugby players need and at the same time crave sugar? Rugby demands energy. LOTS of energy! For that, complex carbohydrates in the form of sugars are some of the most important foods for rugby players to be eating.

best balance training for rugby players
Patrick Dale

Best balance training for rugby players

What is the best way to become a more agile rugby player? Balance baby, balance. Ever notice how the agilest rugby players can accelerate from any body position? Yup, this article will show you how they do it.

smoothie recipes for after rugby games
Training Team

Smoothie recipes for after rugby games

What you consume immediately after your rugby game can have a big impact on your rate of recovery. Miss this window and your recovery may be slower as a result.

lineout explosion drills
Training Team

Explosion drills for lineout jumpers

The winner of the lineout is often the team with the fastest, highest jumpers. Here is a compilation of the 10 best explosion drills for lineout

Bodyweight training for in-season strength maintenance
Patrick Dale

Bodyweight training for in-season strength maintenance

Research suggests that just one or two workouts per week can maintain strength and power during the in-season period, and if you build your workouts around compound exercises, you can stay strong with just three exercises per workout.

gymnastic strength training for rugby
Tim Howard

Gymnastic strength training for rugby players

How can you use gymnastic strength training to become a better rugby player? Our training team explains how gymnastics programs can be the best bet for developing strength while maintaining mobility.

using post rugby in your after match smoothies
Training Team

4 ways to use post-rugby in your smoothies

Post-Rugby addresses the needs of even the most demanding rugger, facilitating recovery from a variety of angles. Here are our top 4 ways to use Post-Rugby in your after match smoothies.

rugby abs without sit-ups
Training Team

Getting rugby player abs without sit-ups

Strong abs are a fitness must-have, but for rugby, they are much more than a fashion accessory. Strong abs will help stabilize and support your spine, increasing performance and reducing your risk of injury.

Rugby strength without killing your joints
Training Team

Rugby strength without killing your joints

Rugby and strength training can both be tough on your joints. Here are Ruck Science’s 5 rules for successful joint-friendly strength training for rugby.

protein for rugby players
Training Team

How much protein should rugby players eat?

Are you measuring your macronutrients? This article covers macronutrients and in particular answers the question, how much protein should rugby players eat?

rugby speed training program
Training Team

A speed program for lightning-fast rugby wingers

Speed is one of the most intimidating factors in rugby. The faster you can sprint, the better you can intercept and evade the opposition, and be in the right place at the right time to attack, score, or defend.

power exercises for rugby
Patrick Dale

Power exercises for rugby players to master

Power is crucial in rugby. The more you produce, the harder you hit and the faster you can cover the field. Try these power exercises for rugby players.

weird ways to use our pre-workout for rugby
Tim Howard

10 weird ways to use our pre-workout powder

Sometimes just taking pre-workout in a shaker gets a bit boring. Here are 10 “weird” ways to use our pre-workout powder you might not have thought of.

kettlebell exercises for lineout lifters
Training Team

Kettlebell exercises for lineout lifters

How do you improve your power and stability as a lineout lifter? We think the secret might just lie in Kettlebells. Here’s our training team’s take on using Kettlebells to make you a better lineout lifter.

rugby hooker fitness program
Training Team

A Hooker’s guide to rugby fitness

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 recovery creatine
Training Team

Rugby recovery is better with Creatine

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.

after rugby games eat to recover
Patrick Dale

After rugby games, eat to recover

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.

speed and power for rugby centres
Training Team

Speed and power for rugby centers

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 diet and nutrition for rugby players
Training Team

Halftime nutrition and hydration protocols

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

workout day before rugby match
Tim Howard

How to work out the day before a rugby match

How to work out the day before a rugby match June 25, 2017 / Tim Howard / workouts While it might be tempting, the last thing you should do during the days leading up to a big rugby match is

rugby boxing fitness
Patrick Dale

Box your way to pre-season rugby fitness

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

rugby wrestling
Training Team

Wrestling drills for rugby fitness

Wrestling drills for rugby fitness Training Team May 10, 2017 Conditioning, Core, Training 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,

stamina rugby flanker
Training Team

How to build the stamina of a SuperRugby flanker

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

rugby pro strength program
Patrick Dale

How to build rugby prop strength

How to build rugby prop strength Patrick Dale May 2, 2017 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 and mauls

yoga for rugby players
Training Team

Yoga – a practical guide for rugby players

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

rugby muscular endurance
Training Team

Developing muscular endurance for the rugby field

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

pre-season rugby diet
Patrick Dale

How to structure your pre-season rugby diet

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

rugby ibuprofen chart
Tim Howard

When should rugby players use ibuprofen? [CHART]

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

nsaid rugby
Tim Howard

Are NSAIDs bad for rugby players?

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,

rugby fitness tests
Training Team

Fit for rugby? Five rugby-specific fitness tests

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

suicide in rugby
Tim Howard

We need to talk about suicide in rugby

It’s not going to be a fun conversation. But it needs to happen. We need to talk about suicide in rugby because we are human beings before rugby players.

Neck trap strength rugby
Training Team

Building neck and trap strength for rugby players

Building neck and trap strength for rugby players February 22, 2017 / Training Team / Strength Rugby is a tough sport played by tough men and women, and for many, that’s part of its appeal. The very physical nature of

Training Team

Best rugby training blogs of the year

Best rugby training blogs of the year February 14, 2017 / Training Team / Defense, 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 ranked

rugby sickness
Jonesboro Chiefs RFC

Sidestep sickness this rugby season

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

hip drive rugby
Patrick Dale

How to develop hip drive for rugby

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

mobilization of rugby injuries
Clarke Cayton

Returning to rugby: from a broken leg – pt3 mobilization

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,

Learn how to play rugby

Can’t find what you’re looking for? Don’t forget, some of the best content on ruckscience.com is available for free in the programs section of our website. There, you’ll find dozens of eBooks that can help you in your life-long journey to learn rugby. There’s something for everyone, whether you’re coming from a point of significant knowledge or whether you’ve only just started learning how to play rugby.

Still can’t find the right rugby blog?

We’ve done our best to compile the most comprehensive library of programs possible. But there’s every chance we missed something. Would a particular blog topic help you to learn rugby faster? Would a new eBook give you the info you need to train more effectively? Then we want to hear about it! Get in touch with our content team here and you’ll also receive a special gift to redeem on our website.

Remember ---- 10% of every ruckscience.com order is donated to the rugby club of your choice!