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Rugby union is a popular sport around the world, played by male and female players of all ages. Rugby union is a full contact sport involving 15 players on each team, with 7 substitutes on the bench. The aim of the game is to score more points than the other side and points are scored through tries, conversions, penalty kicks and drop goals. A match is split into two 40-minute halves, played on a rectangular field, with a referee and two touch judges or assistant referees. 

Wear Protection

When playing the full contact version, you will want to give your body whatever protection is allowed. There is an array of protective equipment available, from lightweight jerseys with removable pads, to forearm guards, bicep guards, tackle suits, tackle bags, crash pads, calf and Achilles protectors, headgear and mouthguards. Although you may want to start with equipment, headgear and mouthguards are the two most important pieces you will need.

Practice your kicking

Kicking is a vital skill and different types of kicks should be practiced over and over. One of the best ways of doing this without tiring yourself out is to practice your kicks inside an enclosure (a cricket net or baseball cage is good for this) to prevent you from having to go and get the ball after each kick.

Practice your catching

If you can find someone to train with, you can practice your catching while you are practicing your kicking. Two players in an open space can kick the ball to each other which provides the opportunity for some great catching practice too. Also take the opportunity to practice a range of passes short and long. Spinning the ball whilst throwing is not essential, but it is certainly recommended as it's easier to catch and allows players to throw it further.

Prepare with training drills

Players can improve their physical condition for rugby with some training drills. Shuttle-runs and circuit training helps build up power, long-distance runs improve endurance and overall fitness, and weight training will help build strength and help you bulk up.

Commit to the tackle

If you are going to tackle someone, then commit to the tackle. If you fear going into a tackle, you’re more likely to injure yourself if you go in half-heartedly without correct technique. For a really big hit aim for the waist or the thighs. Practice hits on big bags during training. Also, never close your eyes unless in direct contact, as an evasive maneuver could spell trouble for you.

Choose a position relative to your strengths

Whether it is speed, strength, stamina or other attributes you possess, there will be a position to which your skills are best suited. Broadly speaking, if you are a fast runner then the wing is likely to be your best suited position. Players with safe pairs of hands will make a good full-back or scrum-half, while those with good kicking ability will be suited to the stand-off position. Strong players with good stamina, who like a tackle, will likely be best suited to a forward role.

Play other forms of the game

There are several noncontact forms of the game with a variety of different names including Tag Rugby, Touch Football, OzTag, Flag Rugby and Eagletac. These are a great introduction to the sport to those who may initially be put off by the physical contact of the full version of the game.

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Reference:

Rugby League is a popular Australian sport played by both professionals and amateurs. Forwards usually weigh between 90-110kg. They need to be heavier due to their involvement in the scrums and tackling. Backs usually weigh between 80-95kg. They need to be more agile and so tend to be smaller and leaner.

About Rugby League

Rugby League is a popular contact ball sport played at both a professional and amateur level. Teams have 13 players, with 6 ‘Forwards’ and 7 ‘Backs’. Each team also has 4 substitute players – up to 8 interchanges can be made over a match at professional level in Australia.

Forwards are typically larger and more muscular than backs – they usually weigh between 90-110kg. Their position relies on their strength and size to be successful in their involvement with scrums and tackling. Backs are typically smaller and leaner – they usually weigh between 80-95kg. Backs are more involved with play making and are their position requires greater agility and evasiveness to break defensive lines, avoid tackles and score tries.

In Australia competitive season usually runs from early March to October with one game per week – usually on a weekend. Match start times depending on the level of the athlete and vary between early mornings for junior players to late evening matches at the professional level.

Rugby League matches are played over two 40-minute halves, plus additional injury time separated by a 10-minute break. GPS data from Australian NRL games shows that players cover between ~5-8km per match with backs covering more distance in a match than forwards. Much of this distance is covered with low-intensity activity (walking or jogging) with high-intensity burst and sprints interspersed throughout. Glycogen stores have been shown to reduce by ~40% over a professional competitive rugby league match. Interestingly, research has found that at the elite level, match performance was more dependent on technical performance than match running or physical collisions.

At the amateur level, players typically train 2-4 times per week. At the professional level, players usually training 6 days per week, most often twice per day. Training sessions include strength training, conditioning and fitness work, skill development, tactical preparation and match simulation.

Training diet for rugby league

Many rugby players have large energy, carbohydrate and fluid requirements due to their size and the physical nature of their training. Three meals and regular snacks throughout the day to ensure a high nutritious energy intake that will sustain the body’s requirements for training and competition.

The training diet of a rugby league player should consist of:

Quality wholegrain carbohydrates – cereals, bread, fruit, dairy, quinoa, rice, pasta, potato, legumes etc. These fuel the muscles and help muscle growth.

Protein-rich foods – lean meat, chicken, fish, lamb, kangaroo, dairy products, eggs, legumes, etc. These foods help muscle growth and repair.

Adequate “healthy fats” (unsaturated fats) found in oily fish, avocado, some nuts and olive oil.

Plenty of vegetables and fruit, high in antioxidants and fibre for immune health and gut function.

Minimal alcohol and take-away foods. These lead to poor recovery, can slow recovery from injury and contribute to excess weight gain.

Rugby is a professional career at an elite level, however many amateur players also have work and study to manage around their training and matches. This creates a very busy lifestyle and if good nutrition habits are prioritised this can make a huge difference both on and off the field by aiding with recovery and reducing fatigue.

Hydration needs

The fluid needs of rugby players are generally high due to the ‘stop-start’ style of the game which can result in high sweat rates. Since dehydration negatively affects speed, agility and decision making it is important for players to start all training sessions and matches well hydrated.

Producing clear urine is a useful indicator of good hydration status before exercise. Strategies to improve hydration levels include having fluids with all meals and snacks, carrying a water bottle throughout the day, drinking 200-400ml of fluid soon before the start of training or competition and drinking sufficient fluid to replace sweat losses after training or matches.

What to eat before games

It’s important to start training and games well-fuelled. Each athlete is different and the start time of the match will determine the timing of the pre-game meal, but players will often eat a pre-game meal ~3 to 4 hours before the start. This meal should contain some carbohydrate for fuel as well as some fluids for hydration. A small amount of protein in the pre-game meal is also useful, as it can help to prevent hunger during the game.

Some suitable pre-game meal ideas can include:

Wrap or sandwich with chicken and salad

Bowl of muesli with yoghurt and berries

Pasta with beef mince in tomato-based sauce

Poached eggs with baked beans on toast

Chicken stir-fry with rice or quinoa

Many players will also have a small snack 1-2 hours prior to the game. This should be light, rich in carbohydrate but relatively low in fat and fibre so it is easy to digest. Some suitable pre-game snack ideas include:

Yoghurt with fruit salad

Banana and a handful of almonds

Peanut butter on rice cakes

Toast with vegemite

Players who struggle to eat solid food before a match because of nerves or poor appetite, may find liquid carbohydrates (e.g. fruit smoothie) more appealing.

What to eat and drink during games

Opportunities to eat and drink during matches are limited so players should make the most of any breaks in play (e.g. try conversions, half time, stoppages).

While water is the priority fluid during training and for hydration during the day, and in most matches, sports drinks may be useful during a game for players identified as having high energy requirements or heavy fluid losses as they can deliver some carbohydrates and electrolytes.

Players should work closely with an Accredited Sports Dietitian to trial nutrition strategies during training and matches to find which foods work best for each player.

Post-game recovery

There are three main considerations when it comes to recovery nutrition:

Refuel muscle glycogen (carbohydrate stores)

Repair muscle (for function & development)

Rehydrate (replace fluids lost through sweat)

Recovery meals and snacks should therefore contain a combination of carbohydrate (fuel), protein (for muscle repair and development) and plenty of fluids and electrolytes to replace sweat losses.

A recovery meal or snack should be eaten soon after training or competition, particularly when the next training session or game is the next day. Some recovery food suggestions include:

Ham, avocado and salad sandwich

Dairy-based fruit smoothie

Yoghurt + muesli with nuts and seeds

Burritos with chicken, cheese, avocado and salad

Baked potatoes with minced beef topping

Tofu and vegetable curry with rice

Play the game focused with all the techniques to win the game with Colourup uniforms.

You can design your own custom rugby wears and other custom rugby jumpers online.

Custom Rugby Jerseys are durable and easy to maintain meaning they can be quickly cleaned and last beautifully season after season.

Design your own Custom Rugby Jersey Online with desired colour, team logos, name and number.

Your freshly-made uniforms will be delivered right to your door! No hassle, clumsy misprints, or long waiting issues.

So jump online to our awesome kit builder now and start designing your own Custom Rugby Shirts, Custom Rugby Shorts, Custom Rugby Jacket, Custom Design Rugby Jerseys, Custom Rugby Long Sleeve Jerseys, Custom Rugby Long Sleeve Polos and Custom Rugby Uniforms. 

Below are some of the categories that are available with us for you to explore.

Categories:

Design Your Own Custom Rugby Apparel

Design Your Own Custom Rugby Wears

Design Your Own Custom Rugby Hoodies

Design Your Own Custom Mens Rugby Polos

Design Your Own Custom Mens Long Sleeve Polos

Design Your Own Custom Mens Rugby Jerseys

Design Your Own Custom Mens Long Sleeve Jerseys

Design Your Own Custom Mens Rugby Jacket 

Design Your Own Custom Mens Rugby Shorts 

Design Your Own Custom Ladies Rugby Polos

Design Your Own Custom Ladies Long Sleeve Polos

Design Your Own Custom Ladies Rugby Jerseys

Design Your Own Custom Ladies Long Sleeve Jerseys

Design Your Own Custom Ladies Rugby Jacket 

Design Your Own Custom Ladies Rugby Shorts 

Design Your Own Custom Rugby Uniforms

Reference: 

Introduction

Rugby union is a popular sport around the world, played by male and female players of all ages. Rugby union is a full contact sport involving 15 players on each team,with 7 substitutes on the bench. 

The aim of the game is to score more points than the other side and points are scored through tries, conversions, penalty kicks and drop goals. 

A match is split into two 40-minute halves, played on a rectangular field, with a referee and two touch judges or assistant referees. 

Push yourself as hard as possible in practice.

Rugby requires full body strength. Warming up before practice is the basic rule that should be followed. 

Playing rugby is the best way of practice to strengthen your body. This activates you muscles the way they need to activate in a game. 

But you won't get the benefits if you're only giving 50% at practice. Rugby practice should be your fitness every day you go, and you should be prepared to give it all each drill to grow stronger. 

More you play, the more you practice and the more you practice, the more you strengthen.

Train based on your position.

Each player on the field needs a slightly different toolkit in order to succeed. 

Every player should be able to run for at least 90 minutes. 

Every player should have good overall muscle mass. 

Training to play prop is different from training to play wing. 

Though each position has its own needs, in general you can group training schedules by backs and forwards.

Backs should focus on sprint training, being able to run near top speed even towards the ends of games. 

Strength training is imperative, but not so much that you lose speed and mobility.

Forwards need to focus on strength and mass. 

Bigger people make a bigger impact in the scrum and on rucks, and are harder to take down or get through. More of a forward's time is going to be in the weight room than the a back's.

Build endurance by focusing on interval training.

A rugby game is of sprint, jog, ruck, rest, jog, walk, recover (penalty call!), scrum, etc. While long, 3-5 mile runs are fine for general endurance, rugby players will get more out of interval training. 

Intervals are when you alternate short, high-energy sprints with jogging and walking. Some good routines to start with might be:

Sprint the try-line, then jog up the sideline to the other end. Sprint that try-line too, and repeat 5x. Rest and do it once more. Add an extra lap each day you train, or add the half-field or 22-meter lines into the mix.

Run at 80% top speed for 30 seconds, then jog for a minute. Repeat 10 times. As you get better, decrease your jogging time until you are at only 30 seconds.

Run up a set of stairs, then lightly jog done. Rest for 10 seconds at the bottom, then repeat.

Mix in push-ups, sit-ups, jumping jacks, and burpees (A push-up followed immediately by a jumping jack) during your jogs. Stop, perform the exercise for 30 seconds, then immediately keep jogging.

Develop a total-body weight lifting program. 

Running, tackling, driving, jumping, throwing, diving -- a rugby player needs to be strong enough for almost any physical activity imaginable. 

This makes strength training a major part of any serious rugby player's schedule. While you should work with a coach or trainer to develop a routine for you and your position (a scrum-half, after all, should not be as bulky as a prop), there are a few exercises every rugby player should do. 

All of these exercises activate multiple muscles, meaning that you can even do them 1-2 per week in season to stay strong.

Squats

Deadlifts

Bench Press

Military Press

Power Clean

Add plyometrics and body-weight exercise to your workouts for explosive speed and power. Plyometrics are bounding, jumping, and other explosive workouts. You usually do them with high-reps, getting your body used to the types of movements it would make in a game. What's more, you can often do these workouts without the aid of a gym. Focus on doing enough reps so that the last 5 of every set are difficult -- this is when you make the most gains.

Try bounding, which is when you "run" 30 meters while keeping yourself in the air (both feet off the ground) for as much time as possible.

Box jumps

Pull-ups

Chin-up

Push-ups.

Core exercises.

Use planks and body holds to strengthen your core. 

Your core is where you transfer energy from your top half to your bottom, and this sort of power is essential to turn the drive of your legs into a successful tackle with your arms. Try out:

Planks.

Abdominal holds.

Cross train with other sports to build total body muscle.

The English National Rugby Team has wrestling and judo coaches on staff, as the sport helps safely develop the grappling strength needed in mauls, rucks and tackles. Try out:

Swimming sports, like water polo. Swimming uses your whole body with minimal pressure on your joints.

Biking and running. They are essential for total endurance, and hill-sprints build valuable butt and quad muscles needed to drive back opponents.

Rock climbing. Scrambling effectively up a wall requires coordination, fine motor control, and serious leg and forearm strength that will make you more effective on runs and tackles.

So play the game focused with all the techniques to win the game with Colourup uniforms.

You can design your own custom rugby wears and other custom rugby jumpers online.

Custom Rugby Jerseys are durable and easy to maintain meaning they can be quickly cleaned and last beautifully season after season.

Design your own Custom Rugby Jersey Online with desired colour, team logos, name and number.

Your freshly-made uniforms will be delivered right to your door! No hassle, clumsy misprints, or long waiting issues.

So jump online to our awesome kit builder now and start designing your own Custom Rugby Shirts, Custom Rugby Shorts, Custom Rugby Jacket, Custom Design Rugby Jerseys, Custom Rugby Long Sleeve Jerseys, Custom Rugby Long Sleeve Polos and Custom Rugby Uniforms. 

Below are some of the categories that are available with us for you to explore.

Categories:

Design Your Own Custom Rugby Apparel

Design Your Own Custom Rugby Wears

Design Your Own Custom Rugby Hoodies

Design Your Own Custom Mens Rugby Polos

Design Your Own Custom Mens Long Sleeve Polos

Design Your Own Custom Mens Rugby Jerseys

Design Your Own Custom Mens Long Sleeve Jerseys

Design Your Own Custom Mens Rugby Jacket 

Design Your Own Custom Mens Rugby Shorts 

Design Your Own Custom Ladies Rugby Polos

Design Your Own Custom Ladies Long Sleeve Polos

Design Your Own Custom Ladies Rugby Jerseys

Design Your Own Custom Ladies Long Sleeve Jerseys

Design Your Own Custom Ladies Rugby Jacket 

Design Your Own Custom Ladies Rugby Shorts 

Design Your Own Custom Rugby Uniforms

Rugby union is a popular football code within Australia with a history dating back to 1864. Although traditionally most popular in Australia's rugby football strongholds of New South Wales, Queensland and the ACT, it is played throughout the nation.

The principal competition in Australian rugby is Super Rugby, which is a multi-regional competition across the southern hemisphere. 

With the competition expanding from 14 teams to 15 for 2011 and to 18 teams in 2016, Australia entered five teams—the Reds of Queensland, the Waratahs of New South Wales, the Brumbies of the Australian Capital Territory, the Force of Western Australia and the Australian conference's newest team, the Melbourne Rebels of Victoria.

The National Rugby Championship was launched as the next level below Super Rugby in August 2014. As of the most recently completed 2017 season, the NRC consists of nine teams – two from Queensland, three from New South Wales, one each from the Australian Capital Territory, Victoria and Western Australia, plus the Fijian Drua, effectively a developmental side for that country's national team. 

The Buildcorp NRC runs for 11 weeks from August to November. It includes preliminary rounds, with each team playing each other once (four home and four away games), one bye week per team and a finals series (semi-finals and final). 

Below the NRC are traditional capital city competitions, such as the Shute Shield of Sydney, Queensland Premier Rugby of Brisbane and Pindan Premier Grade of Perth which formed the highest level of domestic competition for much of the sport's history in Australia.

The national governing body of Rugby Australia launched a new top-level women's 15s competition known as Super W in 2018. The new league features five state/territorial representative teams—the ACT, New South Wales, Queensland, Victoria and Western Australia.

The men's national team are the Wallabies, who have won the Rugby World Cup twice, in 1991 and in 1999. The Wallabies play in Australia's traditional sporting colours of green and gold. 

They are considered one of the top rugby nations, owing to success at the World Cup and consistently high ranking, being ranked fifth in the world as of 21 August 2017.

Rugby league football in Australia has been one of the country's most popular sports since it started being played there in 1908. It is the dominant winter football code in the states of New South Wales and Queensland. In 2009, it was the most watched sport on Australian television eclipsing the AFL nationally for the first time with an aggregate audience of 128.5 million viewers.

The elite club competition is the National Rugby League (NRL), which features ten teams from New South Wales, three teams from Queensland, and one team each from Victoria, Australian Capital Territory and New Zealand.

Australia has a rich history of rugby league, first taking up the sport in 1908 alongside people in Britain and New Zealand. 

The rule changes over the decades have been partly instigated in Australia as well. The country has been dominant over the other rugby league-playing nations for many years, but enjoys a strong rivalry with New Zealand.

Commonly known as "league" or simply "football", and sometimes referred to as "the greatest game of all", it is traditionally seen as a "working man's sport" with its roots in the working class communities of Northern England, compared to rugby union which has its roots in prestigious English public schools. 

The Australian Rugby League Commission, the sport's governing body in Australia, is working on ways to expand rugby league's popularity across political and social boundaries.

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