GAMEDAY TIPS FOR RUGBY PLAYERS

Saturday is a rugby day. And for anyone stepping out on the rugby field, it requires some very specific preparation. In this archive, we cover what to eat on the night before a game (and also right before), post-game recovery techniques and what you’ll need to pack in your kit bag. Please enjoy these game-day tips for rugby players. 

WHAT WE COVER

prepare mentally for rugby games
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Training Team

How to prepare mentally for rugby games

Everyone can learn to create the right mindset for optimal performance, and it’s usually a matter of practice makes perfect. Here are nine ways to help you get in the zone for playing or training for rugby.

youth rugby warmup program
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Training Team

Youth rugby warm-up for muscle activation

A well-executed warm-up should improve your performance and may also reduce your risk of injury. This is especially true for youth rugby players – they are the future of the sport!

carbs on gameday for rugby
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Patrick Dale

The effects of carbohydrate intake before rugby games

Carbs are neither good or bad and blanket media statements like “carbs make you fat” are very unhelpful. As a rugger, your gameday nutritional requirements are very different from a couch-surfer who never walks further than the fridge and back.

melatonin as an anti-inflammatory
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Training Team

Melatonin as a post-rugby anti-inflammatory

Ruggers are constantly sore due to inflammation. For some, this is a badge of honor but, the reality is that constant inflammation is not good for you and could lead to serious illness in the not-too-distant future.

ramp warmup for rugby
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Training Team

Why rugby players need to RAMP up

A warm-up should prepare your body for activity without wasting energy on drills that will have no or even a detrimental effect on on-field rugby performance. That’s where the RAMP method comes in as part of your pre-game rugby warmup.

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Tim Howard

Why do I have tight hips after rugby?

Unlike knees and shoulders, hips are very hard to tape up, and injuries to the hips are often harder to prevent and treat. That goes a long way to explaining why you have tight hips after your rugby games, here’s some other info.

sleep rugby training
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Tim Howard

The importance of sleep in rugby training

Training for and playing rugby take a huge amount out of your body. It depletes your energy resources and causes muscle breakdown. The only way to full recover is to do nothing, to sleep deeply and to avoid over-training. Here’s how…

pasta before rugby games
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Patrick Dale

Should I eat pasta before a rugby game?

Pasta is low in fat, high in carbs, easy to digest, and readily available. This all suggests that it’s the ideal pre-game carb source for rugby players. And for many ruggers, pasta is a good nutritional choice.

contrast baths for rugby recovery
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Patrick Dale

Why contrast baths are so good for post-rugby recovery

You’ve probably been told and resisted ice baths more than once. But luckily the science suggests that contrast baths are a better option. Try a contrast bath this weekend and let us know how your recovery goes!

rugby day nutrition guide
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Training Team

Rugby day nutrition guide (carbohydrate adjusted)

What should rugby players eat before a rugby game? We examine pre-game and game day nutrition for rugby players including full meal plans for Saturday – this guide assumes that you are a carbohydrate-adjusted player as opposed to fat-adjusted.

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