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rugby positions handbook

The rugby positions handbook

Thanks in advance for downloading the Ruck Science position-specific rugby skills handbook. This handbook is designed for amateur rugby players, coaches and parents as a guide to creating tailored training programs that meet the needs of each individual position on a rugby team. The handbook will take readers through the specific physical and technical demands of each position as well as the training associated with building the requisite skill set.

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



We would like to use this opportunity to thank several organizations without whom this handbook would not have been possible. Firstly, the Canadian Rugby Union who created a similar guide in 2009. This version has drawn a lot of inspiration from that original work which was itself a derivative of a manual set up by the English Rugby Union. Secondly, the writing team of Tudor Bompa & Frederick Claro whose trans-formative work Periodization in Rugby was also published in 2009. “Periodization in Rugby” is, without a doubt, the most complete analysis of periodized training for amateur rugby players and should be essential reading for all rugby coaches who are working with young players.


  • About this handbook
  • Physical preparation for rugby
  • Warming up
  • Cooling down
  • Key rugby skills
  • Healthy eating
  • Prop
  • Hooker
  • Lock
  • Flanker
  • Number 8
  • Scrumhalf
  • Flyhalf
  • Center
  • Wing
  • Fullback


About rugby recovery

We’ve done our best to lay out a series of practical approaches to rugby recovery in this eBook. But we weren’t able to cover every possible rugby recovery program in these pages. If you’re looking for ways to adjust one of these recovery programs to your specific needs OR if you have a question about a specific topic like yoga or use of anti-inflammatories, our blog can help fill in a lot of those gaps. Here are just three of our recent posts that deal with how best to recover after a rugby game.

rugby recovery creatine

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

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.

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