For Players, Coaches, Match Officials, Administrators and Unions
For Players, Coaches, Match Officials, Administrators and Unions
Welcome
World Rugby is proud to provide a host of resources to assist people around the world involved in Rugby. One of those
resources that helps to improve and standardise processes in a range of areas within the sport is Rugby Ready.
This programme was launched in October 2007 to educate, aid and support players, coaches, match officials, administrators and
Unions on the importance of sufficient preparation for training and playing in order for Rugby to be played and enjoyed while reducing
the risk of serious injury. Ultimately, it is about player welfare at all levels of the Game.
We all have a collective responsibility to manage the welfare of the ever-increasing number of men, women and children who play the
Game at all levels around the world and to ensure that the Game maintains its core principle of fair play, which is central to its global
appeal.
Since its inauguration, Rugby Ready has established a strong profile as a leading global education resource for the Game’s stakeholders
in the important areas of match preparation, technique, injury prevention, management and discipline. Rugby Ready supplements
programmes successfully delivered by some World Rugby Member Unions.
The Rugby Ready handbook is available not only in the three official languages of World Rugby – English, French and Spanish – but also
several others. Consult the website - rugbyready.worldrugby.org - for an up-to-date list of language provision and resources.
Rugby Ready is widely available to the global Rugby family so that players, coaches, match officials, administrators and Unions all over
the world can enjoy Rugby to the fullest.
Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 The tackle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
The ruck . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Before the match The maul . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Long-term player development . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 The scrum . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Pre-participation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 The lineout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Equipment, environment and emergency plan . . . . . . . . . . . . . . . . 8
Physical conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 After the match
Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Cool-down and recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Warm-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
When injury occurs
During the match Injury management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
Principles of play . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Open field play . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
It is important to highlight that, in order to gain best use from Rugby Ready, you should use it in conjunction with other World Rugby
programmes, such as the ones detailed below.
Be prepared • Manage the risks Know the Game Technical • Planning Match observation • Panels
worldrugby.org/rugbyready worldrugby.org/laws worldrugby.org/coaching worldrugby.org/officiating
Strength & Conditioning Concussion Management First Aid in Rugby Beginner’s Guide
Understand physicality Recognise and remove Know how to respond First steps to Rugby
worldrugby.org/sandc worldrugby.org/concussion worldrugby.org/firstaidinrugby worldrugby.org/passport
3 worldrugby.org/rugbyready
Introduction to Rugby Ready
Everybody involved in organising and playing Rugby has a duty of care in relation to the players. The Rugby Ready
programme is intended to raise awareness of good practice and help stakeholders manage the inherent risks of a contact
sport by putting appropriate safeguards in place.
Research shows that 180 minutes of vigorous physical activity per week linked
with a healthy diet can reduce the prevalence of life-threatening diseases such as
cardiovascular disease, stroke, high blood pressure, diabetes and some forms of
INTEGRITY
cancer. Rugby, in its various formats, provides players of different physiques,
skills, genders and ages with the opportunity to undertake vigorous exercise in a
controlled and enjoyable environment.
• INTEGRITY - Integrity is central to the fabric of the Game and is generated through
honesty and fair play
• PASSION - Rugby people have a passionate enthusiasm for the Game. Rugby
generates excitement, emotional attachment and a sense of belonging to the global
SOLIDARITY
Rugby family
• SOLIDARITY – Rugby provides a unifying spirit that leads to lifelong friendships,
camaraderie, teamwork and loyalty which transcends cultural, geographic, political and
religious differences
• DISCIPLINE - Discipline is an integral part of the Game, both on and off the field, and is
DISCIPLINE
reflected through adherence to the Laws, the Regulations and Rugby’s core values
• RESPECT – Respect for team mates, opponents, match officials and those involved in
the Game is paramount
RESPECT
Research has identified the magnitude, nature and sources of WHO is it aimed at?
these risks. Rugby Ready is designed as a resource for all potential
participants in the Game of Rugby, including players, coaches,
It is the responsibility of all people involved in the game of Rugby match officials, parents, teachers, first-aiders and volunteers
to understand and manage these risks within acceptable levels. supporting players and coaches on match day and during
training.
passport.worldrugby.org/beginners
Disclaimer This Rugby Ready product has been developed in the context of the laws applying to accident and injury prevention and medical practice in Ireland and the information
and guidelines incorporated on these matters are made available strictly on the basis that World Rugby does not accept any liability to any person or entity for loss, cost or damage
howsoever arising out of any reliance on and/or use of the information and/or guidelines contained in this Rugby Ready product.
LTPD is a long-term approach to maximising individual potential and involvement in Rugby. LTPD models highlight the
importance of having coaches working with children and youth, who understand the technical, tactical, physical, mental
and lifestyle needs of children and young people as they progress along their Rugby journey. LTPD provides a platform for
coaches to encourage and support participants at every level of their involvement in the game, to help them fulfil their
potential and to remain involved in sport.
Stage: FUN
Age guide: 6-12 References
Player PLAYS
Coach GUIDES The following sources provide some
Content: Learning to move, basic Rugby skills examples of long-term player
development models:
Stage: DEVELOPMENT
Age guide: 12-16
1. Lloyd, R.S. and Oliver, J.L: The
Player EXPLORES
Youth Physical Development
Coach TEACHES
Model: a new approach to long
Content: Learning the Game
term athletic development.
Stage: PARTICIPATION Strength and Conditioning
Age guide: 15-18 Journal 34: 37-43, 2012
Player FOCUSES
Coach CHALLENGES 2. Balyi, I. and Hamilton, A.: Long
Content: Playing the Game, developing the player Term Athlete Development:
Stage: PREPARATION Trainability in Childhood and
Age guide: 17-21 Adolescence. National Coaching
Player SPECIALISES Institute, Victoria, British
Coach FACILITATES Columbia and Advanced Training
Content: Reaching full potential and Performance Ltd., 2004
Stage: PERFORMANCE
LTPD models should be developed
Age guide: 20 and over
with specific context in mind.
Player INNOVATES
Contact your national Union for
Coach EMPOWERS
more information.
Content: Consistency of performance
Stage: RE-INVESTMENT
Age: any
Content: Support and enjoyment of the Game
Before playing Rugby, there is a series of checks which should be undertaken by the team coach to ensure that a player is
Rugby Ready.
A Rugby Ready player will: As well as coach-led profiling, a physical assessment by a doctor,
• have the physical attributes and have attained the necessary physiotherapist, strength and conditioning coach or sports
level of fitness for their level of play trainer could be undertaken. This assessment could test for:
• have sufficient technical skill and ability for the grade at which
they are playing • functional ability
• have been fully rehabilitated from any previous injuries and will • strength
not be predisposed to serious injury • speed
• be familiar with the Laws of the Game and what constitutes • balance
foul play • flexibility
• have been assessed for their readiness to play through player • aerobic endurance
profiling • anaerobic endurance
• physical abnormalities, e.g., biomechanical
Player profiling is an established method of assessing players’
readiness to play Rugby. A good profile will help coaches Strength and conditioning coaches should only conduct
ascertain if a player is Rugby Ready. Profiling should take place assessments that they are competent in administering, in line
before pre-season training starts and when new players join the with their Union’s protocols.
squad. It should then be repeated at intervals throughout the
season. The profile should ask for information on the following An example of a player profile form is
areas: available for download at:
rugbyready.worldrugby.org/en/downloads
• personal contact and next of kin details
• medical history (including details of any medication taken)
• cardiac questionnaire
• lifestyle and fitness information
• history of injury
• previous exposure to Rugby
• age grade (U19 and below) players, e.g., physique, skill, fitness,
etc
• all new players
• players with pre-existing injuries
• any player with a history of concussion
• front row players with a history of, or any previous, neck injury
• older players who may have degenerative conditions
Before playing Rugby, there are various checks which should be undertaken to ensure that all equipment and the
environment are Rugby Ready. It is also important to develop an emergency plan to ensure that if an incident does occur,
everyone involved knows their role and responsibilities, and the incident is then managed effectively.
The weather
Extreme weather may cause
overheating and dehydration or hypothermia. Ensure players
wear appropriate and adequate clothing, e.g., in cold and wet
conditions, ensure players wear waterproof clothing during
training sessions and before and after matches. Warm,
waterproof clothing should be worn by substitutes and injured
players.
Disclaimer
Rugby is a physical contact sport and there are inherent risks associated with participating in Rugby related activities. Accidents can happen and may happen to
you. World Rugby does not accept any responsibility or liability in negligence or otherwise in relation to any injury, loss or damage suffered by persons seeking to
replicate activities demonstrated in this Rugby Ready product or participating in Rugby related activities generally.
with head blocks and straps, if trained in their use. A Rugby Ready first aid room should be available and should
• Collars - various sizes or adjustable, if trained in their use. have:
• Limb splints - various types are available but simple padded
‘box’ splints are appropriate. • access for a stretcher
• Basic first aid kit which typically includes: • access for an ambulance
- scissors (blunt ended) • wall linings and worktops which can be easily cleaned, to
- non-sterile medical gloves (consider the type of latex, as comply with hygiene and infection control requirements
allergy can be an issue) • floors which are non-slip, impervious and washable
- gauze swabs • a sink with hot and cold running water
- compression bandages (5cm, 7.5cm, 10cm) • adequate lighting and heating
- sterile gauze bandages • an examination couch with waterproof protection
- adhesive skin closures, (e.g. Band Aid) • appropriate safe storage for medical equipment and first aid
- elastic adhesive bandages (2.5cm, 5cm) materials
- petroleum jelly • adequate arrangements for the disposal of clinical waste and
- irrigation solution (sterile eyewash) sharps, e.g., needles
- wound dressings (e.g. Melolin) • access to a telephone
- triangular bandages • a record book for recording incidents where first aid has been
- ice pack and ice given
- zinc oxide adhesive tape • emergency telephone numbers clearly displayed
Defibrillator
For information on what to do in an emergency, see the
Injury Management section.
Improving your fitness can make you a better player and less prone to injury. For players, coaches and those who design
physical conditioning programmes for Rugby players, you need to have a general understanding of the key components of
fitness and also the specific physiological demands of the Game.
What follows is a brief introduction to the area of physical • Adaptation. When you train regularly, physiological changes
conditioning for Rugby. If you would like more detailed take place over time to make you more effective and efficient.
information, please register for and complete theWorld • Overload. To improve your fitness, you must continually
Rugby’s online Level 1 Strength and Conditioning progress the work you perform.
programme at sandc.worldrugby.org. • Work / Play vs Rest / Regeneration. Although it is important
that training load is progressive, time for rest and regeneration
What are the components of physical is just as important.
conditioning? • Specificity. Fitness is specific and your training must relate to
the demands of the game you play.
Speed = the ability to • De-training. Any prolonged lay-off from training will be
MAIN COMPONENTS accompanied by a drop-off or de-training of fitness levels. So,
coordinate simple or OF FITNESS
complex limb you should undertake a reconditioning programme before you
ENDURANCE SPEED
movements at high return to full training / play.
velocity.
Strength = the FITNESS
Needs analysis
maximum force an
Rugby players need varying amounts of strength, power,
individual can exert
endurance, speed and agility. There are few team sports that
through a muscle or FUNCTIONAL STRENGTH
COMPETENCE require such a diverse and comprehensive range of physical
group of muscles,
SPEED X STRENGTH = POWER attributes.
against an external
resistance.
The different demands of the various playing positions should
Endurance = a measure of the body’s ability to maintain a rate
also influence how you train. For example, the front five players
of work.
in the scrum require power and endurance to scrummage
Functional competence = the extent to which a player has
effectively, whereas a flanker will make more frequent sprints
good stability and mobility during movements related to the
throughout a game and as a result require higher levels of speed
game.
and speed endurance.
Power = speed x strength
Functional assessment
A functional assessment can be conducted using simple exercises such as the overhead squat with a basic balance test, as seen below.
High level of
✓ functional
competence
✗
Low level of
functional
competence
The type of strength required for Rugby is a specific type of strength which often has to be deployed in conditions of instability. So a
fitness programme for Rugby must focus on the development of stability of the potential injury sites such as the shoulder, core, hip,
knee and ankle, rather than placing an excessive emphasis on gym-based weight lifting.
The World Rugby Level 1 and Level 2 Strength and Conditioning courses (see sandc.worldrugby.org) cover functional assessment in
more detail.
Southern
Nov-Jan Feb-March April-July Aug-Oct
The other key consideration is the phase of the Rugby season. Hemisphere
The timing and length of the season varies across the world.
Northern
Whatever the timings of your season, you will need to plan your Hemisphere
May-June July-Aug Sept-April May
training around four distinct phases:
• Off-season Months are approximate and may vary according to the Union and level of play.
• Pre-season
• In-season
• Transition Day Activity
0 Match
This process is called periodisation. 1 Recovery
should reflect this, so high-intensity training should be avoided 5 Medium to low-intensity Rugby training
for 48 hours after a game. A sample weekly plan is shown here. 6 Rest
7 Match
This is only one of many possible plans and is only designed to
show how the 48-hour rule can be integrated into the training * Source: Evaluation of muscle damage after a Rugby match with special reference to
tackle plays. Takarada Y. Br J Sports Med. 37. 416-419. 2003.
week.
Mirror me
A
Player A can move
laterally, forwards or
backwards. Player B must
mirror Player A’s
10m movements.
10m
Agility grid
B C
Move from:
A to B forwards
B to C laterally
C to D backwards
5m
D to A laterally.
A D
5m
5m
Dodge
Arrange any kit in a slalom
fashion. Design the course
so that players will run
forwards, backwards and
laterally.
Team A attacks team B. When a player is touched, that player must play the ball between the legs and a team mate must pass it to
restart the attack. The player who makes the touch must run around a cone or tackle bag before returning to the game.
Rectangle drill
There are two versions of this drill. In drill 1, the players run to the first cone where they must then make a pass, continue to the next
and make a return pass. When they reach the last cone they sprint back to the start. The drill is timed and the players are encouraged
to concentrate on a good pass. Distances between the cones are 10m.
In drill 2, after initial straight line acceleration the players go diagonally from the first to second cones and as the players cross, they
make a switch pass. This is completed for the next two sections. After the players reach the last cone they sprint back to the start. The
drill is timed and the players are encouraged to concentrate on a good pass. Distances between the cones are again 10m.
Team A attacks team B. The attacking team receives a kick from team B.
Part one is 5 attackers against 1 defender, with just one touch allowed. If team A score, they run back to their side and receive another
kick from team B. This then progresses to:
Part two: 5 v 2 and two touches allowed
Part three: 5 v 3 and three touches allowed
And so on until it is 5 v 4 with four touches allowed. Possession changes to the other team if the attacking team is touched more than
the allowed number of times.
You don’t need large amounts of specialist equipment to improve your physical conditioning. This section lists some exercises that can
be completed on the field with limited equipment. This type of session is the starting point for most players who have limited strength
training experience and poor functional competence.
The session could be described as an example of anatomical adaptation as it gradually strengthens the body and teaches proper
technique. This will eventually enable you to move on to more advanced strength training in a safe manner and with appropriate
progression. If you were to undertake an advanced strength and conditioning programme without first completing a functional
assessment and performing the appropriate corrective exercises through anatomical adaptation, it could have a negative impact on
your performance and increase the chances of injury. It is important that exercises such as those shown below are supervised by an
accredited strength and conditioning coach.
The session outlined here is just an example of what can be undertaken on the field for an adult team. The repetitions and times must
be determined by the current levels of technique and experience. It is best to complete this session in a circuit format, going from
exercise 1, to 2, to 3, to 4, etc., and having a break once a circuit is complete; then, continuing with more circuits depending on your
experience and technique.
1. Push up
From a fully locked-out position,
with arms straightened, lower the
body so that the chest touches
the ground. Using the chest,
shoulders and triceps, return to
the starting point.
3. YTWL
This is a prone shoulder circuit that is used to strengthen and stabilise the muscles of the upper back and shoulder. The letters Y, T, W
and L describe the shape made by the prone positions.
Y T W LL
Y place the arms above the head at 45 to 90 degrees above shoulder level. Point the thumbs up to activate the rotational muscles
of the shoulder blade area.
T place the arms fully straightened at a 90 degree angle from the torso. Turn the thumbs up. Keep the shoulder blades down and
pulled back throughout, whilst trying to maintain a 90-degree angle.
W place the upper arm at a 45 degree angle to the torso, with the lower arm at a 90 degree position to form a W shape. Maintain
alignment between wrist, elbow and shoulder.
L place the upper arms as close to the side of the body as possible, with the lower arm as near as possible to a 90 degree angle.
Keep the elbows pressed into the torso. Try to maintain alignment of elbows, wrist and shoulders.
4. Bodyweight squat
This exercise develops strength, stability and flexibility in the lower
body, while also improving core stability. Place the feet slightly wider
than shoulder-width apart, with the toes turning outwards so that
the middle toe is in line with the knee. Before descent into the
squat, take a deep breath to fully inflate the lungs so that the upper
and lower back remains braced. Descend under control, squatting
as low as possible with a straight back. Ensure that the chin is off the
chest and the eyes are looking straight ahead to maintain a strong,
flat back. Focus on sitting back by pushing the hips and buttocks
behind the body and placing bodyweight through the heels. In the
ascent phase, focus on keeping the chest and head held high and
the hips up and forward. Push the heels into the floor and exhale as
you return to an upright stance.
6. Lunge
Step forward and bend the back knee. Keep the back straight and perpendicular to the ground. Don’t let the front knee go past the
toes. Return to starting position and repeat the same movement starting with the opposite leg.
7. Partner pull
This exercise involves two people. The first person lies on the ground and the second person straddles the first. The person in the
straddle position squats down with a straight back and bends the arms at the elbow. The person on the ground grips the partner’s arms
like a chin-up bar and, keeping a straight body, pulls up off the ground, pivoting at the heel.
Disclaimer
Anyone intending to undertake a physical conditioning programme should seek medical advice from a registered medical practitioner prior to doing so. The
information and guidelines regarding the skills of Rugby and associated physical conditioning should only be used following and in conjunction with advice
from appropriately qualified trainers, coaches and referees.
They are also very adaptable and can be used to develop positional
specific qualities such as sprinting, tackling or scrummaging.
Sport offers a number of benefits for those who take part. These benefits cover a wide variety of areas including physical
and mental health and a broadening of cultural and social awareness. Training is designed to prepare you physically, mentally
and technically for the Game. To maintain good health and to help prevent injury and illness, players, coaches and associated
medical staff should focus on maintaining a healthy body through proper training, diet, stress management and rest.
Encouraging participation and promoting enjoyment, whatever Through participation and structured training, Rugby develops
the child’s ability, is a positive way to make the first significant the key mental skills of self-control, concentration, discipline,
steps towards developing a healthy lifestyle. decision-making and leadership. Such important skills transcend
all aspects of daily life.
2. Social skills development
4. Diet and nutrition
Participation in team sports in particular stimulates inclusion and
interaction. It builds self-confidence and self-esteem, and forges A balanced diet is key to sustaining the energy levels necessary
the fellowships and friendships that are unique to sport and to compete and train at every level of the Game. This also plays
values such as integrity, solidarity and respect amongst others an important role in boosting energy levels for everyday life,
that are characteristic of Rugby. improving concentration and performance and promoting a
healthy lifestyle.
Basic hygiene Children should not routinely use sports drinks as their high
sugar content may cause dental problems. Milk or milk shakes
Basic hygiene is essential for maintaining a healthy active are a very good recovery drink as they provide fluid, protein and
lifestyle, particularly when operating in the closed environment carbohydrate (in the case of milk shakes).
of a team. A good rule of thumb is:
An easy way to check your hydration level is to observe the
• keep yourself clean, e.g. wash your hands at least five times a colour of your urine. The chart below will help. You should aim
day for your urine to be pale in colour which equates to 1 to 3 in the
• keep your kit clean, e.g. clothing, water bottles and gum shields chart. If your urine colour matches 4 to 8, then you are
• if you sustain a cut, clean it and cover it. dehydrated and must follow a rehydration protocol.
Fluid intake
games are very important to your sport achieving the highest honours at his age
and performance. It is important to find the group in Rugby, receiving international caps
right balance between fats, carbohydrates for England at under 18 level. Following the
and protein to ensure your body has pressures of being told he needed to be
enough fuel to sustain not only a single “bigger, faster and stronger”, Adam began
game of Rugby but also the training the use of supplements to complement his
It is becoming apparent that many people eat too much carbohydrate including aware of the risk of potential contamination
fructose from fruit. Carbohydrate intake should be mainly slow release (low GI) of supplements and he decided to make his
rather than refined carbohydrates (high GI). By contrast, most people’s diets decision based on his own research.
contain too little protein (animal, especially fish and white meat, and plant), and
vegetables. Most players should not need any protein supplementation. Adam chose a supplement that did not have
Vegetables are preferred to fruit as the main source of fibre, vitamins and any prohibited substances on the product
minerals. In most people, eating a fresh balanced diet ingests sufficient vitamins label, a product that also made claims of
and minerals so supplements should not be required. being “suitable for drug tested athletes”.
Assuming that the information provided by
An example of a nutritional plan can be downloaded from: the manufacturer was accurate and
Understanding the warm-up is a vitally important first step for any player to become Rugby Ready. The aims of the warm-up
are to prepare the players to perform effectively and efficiently, and to reduce the risk of injury.
The warm-up should last between 10 and 20 minutes, depending on the activity to follow. It
must be versatile enough to be adaptable to meet the requirements of a competitive match
or a training session. The warm-up should start off at low intensity, with a gradual progression
through a series of movements from a general and simple level to a more specific and higher
intensity level. This will enable the players to prepare muscles and joints to move at the
appropriate speed and with the range of motion that is required by the following session or
game.
• to raise the temperature of the body so that muscles become more elastic and thus
movements are more efficient
• to stimulate the heart and lungs so that the pulse and breathing rates are increased
• to activate the relevant muscle groups
• to improve reaction speed by stimulating the nervous system
• to improve co-ordination
• to enable the players to prepare mentally.
1. General mobility
Begin the warm-up with some light jogging / fun activities to get the heart pumping and the blood flowing, moving on to some basic
movements to loosen up the muscles and increase joint mobility. Use dynamic stretches in the warm-up as static stretches may be
counter-productive, because they might reduce power output and relax the player as opposed to improving physical readiness and
sharpening mental awareness.
Below are some examples of exercises which can be completed during the general mobility
section. The reps and time spent completing the exercises will vary depending on the players’
experience and the content of the session or match to follow.
Squats
Squat as low as possible while maintaining a straight back. Squat to a slow and controlled
tempo. Look straight ahead. Keep your heels on the ground throughout the exercise. A variation
option would be to hold a ball above the head.
Back slaps
Start with arms fully extended behind. Swing the arms forwards, crossing them over to complete the back slap. Return to start position
and repeat, alternating the top arm each time.
The next stage of the warm-up increases the level of intensity and focuses more on transit movements that require the player to travel
a greater distance. Use dynamic stretches as shown here, not static stretches, at this stage.
Below are some examples of exercises which can be completed during the transit mobility section. The reps and time spent
completing the exercises will vary depending on the players’ experience and the content of the session or match to follow.
Walking lunge
This is an excellent exercise for the hip and buttock muscles. It also prepares the groin, quadriceps and hamstring muscles. Keep the
chest high and back flat, whilst keeping the head still and chin off the chest. The movement begins by standing with the feet together
and by taking a stride with a high knee that is long enough to stretch the hip and hamstrings but not so deep that balance is lost. Don't
let your front knee go past your toes. Bring your rear foot forward to land beside your front foot. Repeat with the opposite leg. A
variation option would be to hold a ball above the head.
Walking carioca
Walk sideways by placing your right foot across the front of the body until it is past the left foot. Place the weight of your body on the
right foot and pull your left foot past your right foot. Place your right foot behind your body and past your left foot. Pull your body
sideways with your right foot and place your left foot past your right. Complete above for a set distance and complete facing both
ways.
The warm-up can be used not only to prepare the player for the session but also to develop the player’s skills at the same time.
Coaches should integrate a technical element into the warm-up which relates to the main focus of the session.
Players can work in pairs or in small groups focusing on the skills which will be required in the session, e.g., scrum, lineout, tackle, etc.
✓
Good posture
✗
Poor posture
Rugby is an invasion and evasion game; once possession has been gained, the objective is to move the ball forward (by
carrying or kicking) into opposition territory and ultimately to score points. It is important for everyone to understand the
fundamental principles of play and how they relate to the skills required to play the Game.
• Obstruction
Go • Unfair play
forward • Repeated infringements
Apply • Dangerous play
pressure
• Misconduct
Remember - we all have a collective responsibility to ensure that the unique spirit and ethos of the Game are upheld and
that we take a responsible attitude towards the welfare of ourselves and others.
The following sections offer some best practice guidelines for players, coaches and match officials to introduce, develop and
execute the skills of Rugby in a safe manner so as to minimise the risk of injury.
GAME CONTEXT
Rugby is an invasion and evasion game: once possession has been gained, the objective is to move the ball forward (by
carrying or kicking) into opposition territory and ultimately to score points.
The most effective way of moving the ball forward is for the ball carrier to avoid contact by running forwards into space or passing
backwards to a team mate.
Contact is, however, inevitable at some point in open play. Using the correct techniques can help retain possession, continue the attack
and minimise the chance of injury.
KEY POINTS
FOR PLAYERS
Pre-contact
• Look to evade the defender first - aim for the space around the defender, not the defender’s body 1 2
If contact is unavoidable:
2 3 4
• You have been tackled; see also the tackle section • You have not been tackled; maintain a strong body position
• Try to pass to support on landing 5 and forward momentum through leg drive 6
• If unable to pass to support, present the ball • Brace for the arrival of additional tacklers and/or opposing
• If support players are unable to pick and go / pick and pass, a supporting players
ruck will form; see the ruck section • Look for arriving support 7
• Offload to a team mate if possible 8
If brought to ground but not held by an opponent: • If a supporting team mate binds on to you, a maul is formed;
see also the maul section
• You have not been tackled; get back to your feet and continue
with open play
5 6 7
REFEREE TIPS
GAME CONTEXT
A tackle is used by the defending team to stop the attacking team moving forward and is an opportunity for the defending team to
contest for possession of the ball. Competence in tackling and taking a tackle is critical in developing a safer and more enjoyable game.
Recent studies from Australia and the UK have shown that 58% of injuries result from tackle situations, so it is essential that this aspect
of the Game must be must be coached, performed and refereed with due care and attention, with good technique and safe,
appropriate practice paramount. This will enable players to become confident and competent in the tackle.
LAW DEFINITION
A tackle occurs when the ball carrier is held by one or more opponents and is brought to the ground.
• 55-60 % of injuries in
Key points for players in every tackle situation
adult Rugby result from
Tackler - contact with opponent(s) the tackle
• Poor head position will
• ‘Eyes up’ looking at the ball carrier to keep head in correct position
cause head and neck
• Track the movement of the ball carrier, and get the feet close enough to make the tackle
injuries - in adult Rugby,
• Prepare for contact – adopt a body position that is strong, stable and low
72% of all concussion
• Position the head behind or to one side of the ball carrier - never position the head in front of the
injuries are sustained in
ball carrier
the tackle, and in junior
• Use the arms to ‘wrap’ around the ball carrier
Rugby, the head is one of
• Release the tackled player, get back to your feet immediately and contest for possession
the commonest body
parts injured
Ball carrier - contact with ground
• Collisions are 70% more
• Carry the ball in both hands likely to result in an injury
• Protect the ball - hold it tight to your chest with elbows in to your sides than a legal tackle
• Make contact with the ground with the buttocks and then shoulder
• Don’t break your fall with your hand or the ball
• Turn towards your team and pass, place or present the ball
• Get back to your feet as soon as possible
For specific key points, see the individual tackle types below.
1 2 3
4 5 6
1 2
3 4
5 6
1 2
3 4
1 2
Nearly half of all tackles involve more than one tackler. The double tackle is rarely planned and is difficult to
coach. It is not encouraged, particularly among young players.
1 2
High contact - ‘Tackling’ above the line of the shoulders, In the air - ‘Tackling’ a player whose feet are off the ground
especially around the neck or head
Spear/tip tackle - Lifting a ball carrier (opponent) from the Late (ball gone) - ‘Tackling’ a player after a pass is made
ground and dropping that player (tipping) or driving that player
(spear) onto the ground so they land on their upper body, neck
or head
Early - ‘Tackling’ a player without the ball Charging - ‘Tackling’ a ball carrier without attempting to grasp
that player using hands/arms
No player No player
may join may join
from here from here
Poorly executed tackles tend to be the result of poor positioning by the tackler rather than poor tackle technique. Correct
positioning can and should be practised. It involves the tackler closing down the ball carrier’s space and then establishing
balance and stability before stepping in close with the lead foot to allow shoulder and arm contact, which should then allow
leg drive in the tackle.
• Use the key points to improve the players’ tackle skills in a safe manner
• Emphasise the legal requirements in the tackle regarding use of arms (see the earlier section on dangerous tackles)
• Focus on one or two key points at a time - don’t try to coach too many key factors at once
• Observe and analyse players to highlight good practice and correct faults
• Provide positive and constructive feedback to improve players
• Construct coaching sessions to encourage progressive development, and build confidence
• An example of the tackle progression for the side-on tackle is as follows:
- Ball carrier kneel - tackler kneel (only for side-on tackle to demonstrate head position)
- Ball carrier stand - tackler kneel (encourage leg drive)
- Ball carrier walk - tackler on one knee
- Ball carrier stand - tackler squat
- Ball carrier walk - tackler squat
- Ball carrier walk - tackler walk
- Ball carrier run - tackler run
• Avoid gender, size, age and experience mismatches when introducing and developing skills
• Ensure players practise in sufficient space to avoid accidental collisions with unseen players
Check that:
• The tackle is made below the shoulder line
• The tackler uses the arms to grab and hold the ball carrier
• If the ball carrier is lifted off the ground, they are brought back to ground safely
• The tackler releases the tackled player
• The tackled player passes, places or releases the ball immediately
• Both players get to their feet
• Arriving players enter the tackle zone through the correct gate
• Arriving players remain on their feet
Watch for:
• Illegal and/or dangerous acts, which are not tackles (see the earlier section on dangerous tackles)
• Players who charge or obstruct opponents who are not near the ball
• Tackles making contact with the head or neck or which might cause damage to the neck or head - these MUST be strictly dealt with
GAME CONTEXT
A ruck typically evolves from a tackle situation and can develop into an effective method of retaining or contesting possession. A ruck
can commit defenders, therefore creating an opportunity to create space. On formation of the ruck, offside lines are created.
LAW DEFINITION
A ruck is a phase of play where one or more players from each team, who are on their feet, in physical contact, close around the ball on
the ground. Open play has ended.
COACHING TIPS
• After the tackle, the ball carrier should present the ball quickly, with both hands, as far away from the opposition as possible 1 2
• Arriving players should adopt a strong, stable body position, with head and shoulders above hips at all times, ‘eyes up’ and make
contact by binding on a player using the whole arm as they join the ruck 2
• Join the ruck from behind the foot of the hindmost team-mate in the ruck; this represents the offside line 3
• Support players must bind onto team-mates and drive over and, if appropriate, past the ball. When the ball leaves the ruck, the
nearest support player should play the ball 3 4 5
• Players who leave the ruck must immediately retire behind their offside line
• All players at a ruck must remain on the their feet and support their own body weight
1 2
3 4
5
Player safety research for the ruck tells us that:
GAME CONTEXT
A maul typically evolves from a contact situation where the ball carrier is held by an opponent but is not brought to ground. It can
develop into an effective method of retaining or contesting possession. A maul can be a dynamic attacking platform which commits
defenders and therefore creates space to play. On formation of the maul, offside lines are created.
LAW DEFINITION
A maul begins when a player carrying the ball is held by one or more opponents, and one or more of the ball carrier’s team mates bind
on the ball carrier. A maul therefore consists, when it begins, of at least three players, all on their feet; the ball carrier and one player
from each team. All players involved must be caught in or bound to the maul and must be on their feet and moving towards a goal line.
Open play has ended.
COACHING TIPS
• Maintain forward momentum and make the ball available to your team mates 1
• First arriving support player attempt to secure possession by ripping the ball free or driving beyond the ball 2
• Subsequent support (second and third arriving players) bind onto the ball carrier and maintain forward
momentum 3
• Heads and shoulders should be no lower than hips and all players must be bound 3 4
• All support players must conform to basic safety key factors:
- Adopt a strong and stable body position,
- Keep the spine in line with the direction of drive
- Drive from low to high
- Bind onto team mate making contact using the shoulder and arm
- Remain on your feet at all times while driving forward
• Drive forward in a balanced formation 3
• When additional support arrives, move the ball further back from opposition 4
• Once the ball is at the back, the ball carrier can either continue driving, leave the maul or pass to a team mate 4 5
1 2
3 4
5
Player safety research for the maul tells us
that players should:
GAME CONTEXT
The scrum is a restart of the game that takes place after a minor infringement such as a forward pass. It is a physical contest for
possession and therefore, as with any contact, safety must be a prime consideration. Players, coaches and referees all have a
responsibility to ensure the scrum is fair, competitive and safe. It is imperative that all players understand the correct techniques for
their position and collaborate with their opponents to stay on their feet.
In the scrum, the non-offending team has the advantage of throwing the ball in, usually from the left hand side of the scrum. The
defending side has the opportunity to regain possession by either trying to hook the ball on the throw-in, or by driving the attacking
team back over the ball.
The scrum restarts the match and open play follows when the ball emerges from the scrum.
LAW DEFINITION
A scrum is formed in the field of play when eight players from each team, bound together in three rows for each team, close up with
their opponents so that the heads of the front rows are interlocked. This creates a tunnel into which a scrum half throws in the ball so
that front row players can compete for possession by hooking the ball with either of their feet.
If NO,
further
4 ...in a 1 v 1?
training
required -
player NOT
5 ...in a 3 v 3? ready to play
in scrum
9 ...in a 5 v 5?
TECHNIQUE Research
KEY POINTS
FOR PLAYERS
COACHING TIPS
• Encourage all scrum players to strengthen the neck and shoulder areas
during training
• Observe and analyse player's body position before, during and after
engagement and correct technique accordingly
TECHNIQUE
KEY POINTS
FOR PLAYERS COACHING TIPS
• Knees slightly bent • Ensure that all players are wearing suitable footwear
• Feet shoulder-width apart and pointing forwards for the playing surface and conditions
• Weight on balls of feet
REFEREE TIPS
• Ensure that all players are wearing suitable footwear for the playing surface and conditions
TECHNIQUE
1 2
KEY POINTS
FOR PLAYERS COACHING TIPS
• On engagement work hard to maintain a safe, strong • Practise using the correct engagement sequence
and stable body position whilst binding safely to the • Ensure backs are flat and heads are in a neutral
machine position. If the head is down, the body will follow. If the
head is too high, there is the risk of impacting the head
on the opposition shoulder, thereby putting stress on
the neck
REFEREE TIPS
TECHNIQUE
1 2
KEY POINTS
FOR PLAYERS COACHING TIPS
• Aim to position ‘ear to ear’ with opponent at crouch stage • Ensure players bind legally
• Engage after following the correct sequence and only
after the referee’s command
• Form a legal bind with opponent
• On engagement work hard to maintain a safe, strong
and stable body position REFEREE TIPS
TECHNIQUE
1 2
3 4
KEY POINTS
FOR PLAYERS COACHING TIPS
• Form a legal bind with team mates and opponents • Ensure players bind legally to team mates and
• Do not push until the ball is in opponents
TECHNIQUE
1 2
3 4
KEY POINTS
FOR PLAYERS
TECHNIQUE
1 2
3 4
TECHNIQUE
1 2
3 4
TECHNIQUE
1 2
3 4
5 6
TECHNIQUE
1 2
3 4
GAME CONTEXT
The lineout is a means of restarting the game after the ball, or a player carrying the ball, crosses the touchline. The opponents of the
team who last held or touched the ball, prior to it going out of play, throw the ball into the lineout. To win possession, any player in the
lineout can jump for the ball, supported in the jump by two team mates. The team throwing in the ball has the advantage since they
can call a code that alerts their team mates to the destination of the throw. After the ball is caught, the ball can be passed to the scrum
half for further distribution or a maul can develop. The option chosen may depend on field position. The age at which players may be
supported can vary per Union. All should make themselves aware of the differences.
LAW DEFINITION
The purpose of the lineout is to restart play quickly, safely and fairly, after the ball has gone into touch, using a throw-in between two
lines of players.
1 2 3
General points 3 4 5
Jumper
6
• Starting position:
- Chest and hands up 1
- Bend knees 2
• Explode upwards from a two-footed take off 3
• Move dynamically into a position from which you can easily be
supported 4 7
• Maintain a long body shape (brace by squeezing butt cheeks)
to ensure that both jumper and support players can maintain
control 5
• Sight ball through hands as you extend arms to
catch 5
• Communicate with your support players to manage your safe
return to the ground 6
• Make a two-footed landing and bend at the knees 7
Lineout safety:
2 3
4 5
6 7 8 9
12 13 14
15 16
During exercise, the body goes through a number of stressful processes. Muscle fibres, tendons and ligaments become damaged
and waste products build up in the body. An effective cool-down is necessary to enable the player to recover fully from the
activity. Players should take responsibility for their cool-down as well as their warm-up. It should be noted that it is just as
important for match officials as well as players to follow a safe and effective cool-down routine.
The cool-down has three distinct phases: Following a training session or match, try to get a good quality,
1. Gentle exercise uninterrupted eight hours of sleep.
2. Stretching
3. Re-fuel Below are some examples of static stretching where the player
holds each stretch for 10-30 seconds, for 2 or 3 times on each
Cool-down routine limb. Some of the important stretches are for the hamstring,
Some players might be new to the sport. Coaches should ensure calf, hip flexor, quad and shoulder.
there is a cool-down routine available for players, and that they
follow a safe and effective cool-down routine. Hamstring stretch 1
Bend your rear leg, and keep your front leg straight. Keep your
Five minutes of gentle exercise like light aerobic exercise in the back straight and lean towards the straight leg.
form of jogging and walking with a combination of upper body
drills such as low impact arm swings, shoulder circles, rolls and
back slaps will assist the player in cooling down. 1
Follow with 5-10 minutes of static stretches. This will help the
joints and muscles return to their normal length and function,
thereby accelerating the recovery process. Using static
stretching in the cool-down will increase flexibility and may
reduce the risk of injury in future exercise or game situations.
2 4
Calf stretch 5
Go into a sprinter’s start position with both knees bent. Slowly
straighten the rear leg and lower the heel to the ground until you
Hip flexor stretch 3 feel a stretch.
In a kneeling position, raise the arm on the same side as the
kneeling leg. Slowly push your hip forward until you feel a
stretch. 5
Injuries are a part of any contact sport. Serious or life threatening injury in Rugby is, however, rare. The outcome of many injuries
can often be improved by very simple first aid skills until emergency help arrives. For the majority of the Rugby-playing world,
there is little qualified medical support available pitch side. Thus, first aid responsibility may fall to club officials, coaches, players,
parents, or referees.
Often when faced with an injury, the issue is what not to do World Rugby recommends that there is an appropriate level of
rather than what to do, i.e., ‘do no further harm’. Many things first aid cover at every game and training session. World Rugby
improve with a little bit of time and, commonly, taking control of provides different levels of training and more details can be
a situation and preventing panic is all that is needed until the found at playerwelfare.worldrugby.org/firstaidinrugby
player improves or more experienced help arrives. In certain
circumstances, simple measures such as protecting the head The general principles of looking after an injured player are:
and neck, ensuring an open airway or supporting an injured limb
are often all that is needed in the immediate stages of injury 1. Do no further harm
management. 2. Take control
3. Avoid unnecessary movement
There are, of course, some conditions where the idea of simply 4. Speak to the player
supporting the player and waiting will be the wrong thing to do, 5. Call for help if needed
e.g. cardiac arrest. These, while rare, do occur and are one 6. Ensure more experienced help is on the way
reason for ensuring there is trained first aid support available at 7. Recognise when you need to do more which may include
games and training. calling an ambulance
Take control of the situation. All stakeholders - coaches, referees, parents, and anyone else involved
Preventing panic until the player improves or more experienced help in the Game - should undertake at least basic first aid training
arrives is fundamental to looking after an injured player.
Assess the player on the field of play using the TOTAPS system.
Touch Feel for swelling, tenderness and pain. If tender to touch, call first aider.
Active Ask the player to move the injured part without If unable to move or painful to move, call first aider, and
movement assistance. remove from the field (non weight-bearing).
Passive If the player moves the injured part actively, then If unable to do so or painful, the player should be
movement carefully move it through a full range of movement. removed from the field (non weight-bearing).
Bleeding
When treating a bleeding player, gloves should be worn to protect the player and the first-aider from possible transmission of blood-
borne diseases such as HIV and hepatitis. Blood must not be transferred from one player to another. Any items that have been
contaminated by blood must be sealed in a plastic bag and discarded appropriately.
Major bleeding must be treated as soon as possible to reduce the flow of blood, as this may be enough to preserve a life. Apply direct
pressure to a wound first and only apply indirect pressure if this is not possible. Arrange urgent transport to a hospital or doctor’s surgery.
REFEREE TIPS
Once an injury has occurred, it is of vital importance that the injured area and the player are protected
from further injury. Failure to do so can exacerbate the problem and delay healing.
Protect • Abrasions / lacerations should be covered
• The injured joint should be supported by taping or bracing
• Weight-bearing should be avoided
Adequate rest to enable tissue healing and repair is vital for any injury. Remember - if it hurts, it is
Rest probably not good for the injury. Don’t put any weight on the injured part of the body.
Application of ice to an injury helps prevent bleeding and further swelling. Regular use of crushed ice in a
damp towel is helpful in shortening recovery time and decreasing pain in the interim. Apply ice to the
Ice injury for 20 minutes every 2 hours for the first 48 hours. Protection of the skin with petroleum jelly or oil
avoids unnecessary thermal injury.
Compression of a soft tissue injury prevents swelling and shortens recovery time. Compression using a
Compression firm bandage is effective. Ensure that bandaging is not so tight that it cuts off circulation or causes
tingling or pain past the bandage. Bandage the area between ice treatments.
Early diagnosis by an appropriately qualified health professional and correct management are the fastest
Diagnosis route to recovery. Consult a medical professional, especially if you are worried about the injury, the pain
or swelling gets worse or the pain or swelling has not gone down within 48 hours.
Ice helps to prevent bleeding and further swelling Elevation decreases swelling and pain
Once the injury has been diagnosed, avoid any element of HARM for 72 hours.
Heat Can increase bleeding and swelling and worsen pain and stiffness.
Alcohol Can increase bleeding and swelling as well as masking pain and the severity of the injury.
Massage Best avoided as it can increase bleeding and swelling, thereby delaying recovery.
If all these are achieved - return to play. The World Rugby Injury Report Form
can be downloaded from
rugbyready.worldrugby.org/en/downloads
Return to play
Players who return to play before full recovery place themselves
at significant risk of making the injury worse or developing
another injury. KEY POINTS
FOR PLAYERS
Players should only return to play once the coach, doctor or
physiotherapist has tested them to ensure that they are ready to
• Ensure you are fit to play - that you are not feeling
get back onto the field.
unwell, and have fully recovered from any injuries
• Ensure that you have covered any wounds
These returning players must once again demonstrate that they
• If you have any doubt seek advice from your health
are Rugby Ready. The tests should include similar fitness tests to
care provider
those used at the beginning of the season and Rugby skills and
movements that the players will perform in a game, e.g.,
tackling, sidestepping, jumping, etc.
Disclaimer The injury management information provided in this Rugby Ready product is intended as a tool to assist in the care and management of injured players.
It does not displace the benefit of having suitably qualified personnel available to treat injuries. World Rugby does not accept any responsibility or liability in negligence
or otherwise relation to the treatment, care or management of injured players.
Everybody involved in organising and playing Rugby has a duty of care in relation to the players. The Rugby Ready programme is
intended to raise awareness of good practice and help stakeholders manage the inherent risks of a contact sport by putting
appropriate safeguards in place.
All stakeholders have a collective responsibility to ensure the • Respect yourself, the opposition, the officials and the Laws of the
Game is played with a sense of fair play. Rugby is intensely Game
physical so players must be continuously taught the importance • Win with honour, lose with dignity
of discipline. That means that foul play, thuggery or referee abuse • Try to stay calm
must not be tolerated. All custodians of this great Game need to • The referee is in charge; show your support by playing fair and
promote fair play. respecting decisions
Ensure equipment and environment are as safe as possible, and develop an emergency plan
Teach and use appropriate techniques: stability, posture, tackle, scrum, lineout, ruck and maul
Know how to deal with any injuries and ensure players rehabilitate properly
A number of people have contributed to the development of the Rugby Ready resources over the last seven years. The commitment
and professionalism of these people is gratefully acknowledged.
Editorial team: Mark Harrington (World Rugby), Jock Peggie (World Rugby) and Adam Pearson (Sport Development)
Original Authoring team: Steve Aboud (IRFU), Andy Henderson (Scottish Rugby), Will Feebery (RFU), and Brian O’Shea (World Rugby
Trainer, Australia). Thanks to Leinster Rugby Academy, Dr Conor McCarthy of IRFU, St. Mary’s College RFC, David Keane and Alan Rogan
(IRFU Referees), Rhys Thomas (WRU Referee), Skerries RFC, Hartpury College, Gloucester Girls Development Squad, Stuart Terheege
(RFU Referee)
2011 review team: Gerry Roberts (WRU), Jock Peggie (Scottish Rugby), Nick Scott (RFU), Norm Mottram (USA), Des Ryan (IRFU), Juan
Casajus (UAR), Xavier Torres Vouga (ABR), Sean Mallon (NRB), Mark Hammond (FitKit Pro), Dr Simon Kemp (RFU). Thanks to WRU
Centre of Excellence, Paul Williams & Geraint Kathrens & the lads from Neath and Port Talbot College
2014 review team: Neil Graham (Scottish Rugby), Dr Mike England (RFU), Sean Mallon (World Rugby Trainer, Netherlands),
Dr Colin Fuller (World Rugby Risk Management Consultant), Malcolm David (Singapore Rugby Union), Alejandro Degano (World
Rugby), Mike Luke (World Rugby), Rowly Williams (RFU), Des Ryan (World Rugby Trainer, Ireland). Thanks to Merchiston Castle School,
RHC Cougars and Bosman Du Plessis, Chris Lawson and Colin Brett (Scottish Rugby)
This Rugby Ready product has been developed in the context of the laws applying to accident and injury prevention and medical
practice in Ireland. World Rugby does not accept any responsibility or liability in negligence or otherwise for ensuring that local legal
requirements which may exist in any given territory in whatever form are complied with.
Do it right... be Rugby Ready
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