Constant training and preparation in advance are always the keys to a good rugby game. Speed, strength and endurance are qualities a rugby player must possess in order to be competitive. Maintaining a healthy diet and strict principles can help you prepare for a tough game ahead. Appropriate rugby training equipment is also necessary in achieving a good training session. Improve your aerobic fitness with jogging, cycling or swimming for thirty minutes every week. Practice speed play by a continuous cycle of running, jogging, walking, press-ups and star jumps. Each activity should last one minute to complete a 45min session.
If you have a bigger build and are playing in the forwards, you need to enhance your upper body fitness. Follow a clean-lift regime with free weights. If you have a smaller build, you should concentrate on speed and sprinting exercises. Running long distances does not help in rugby training. Running with many sprints in a short recovery time helps you sustain energy. Resistant training helps boost your strength. Uphill sprints and downhill sprints with weights or soaked rugby shirts and shorts are effective forms of resistant training. Exercise to strengthen your neck muscles. Deeply stabilised muscles in the neck help prevent injuries in collisions. Exercise your shoulder muscles to stabilise shoulder joints. Any rugby player should increase and maintain muscle mass, increase explosive power and short-term energy bursts. A diet that provides energy will be able to give stamina and sustained energy. Recover and relax your body with baths, massages and stretching.
Rugby balls are sometimes the best rugby training equipment you can find. As a team you can train with rugby balls to improve ball passing and tackling. You can first warm up by tossing the ball back and forth with team members. Dropkick the ball back and forth with others as a warm up for your legs. Carry out a passing drill by running down the field with your team. When a team learns to work as one and identifies each others movements quickly, it becomes easier to read each other and be prepared for the next move. Discipline is the key to a successful game.