Rugby is an intense contact sport that requires physical and mental preparation to achieve maximum performance. According to SAQ International, prematch preparation can provide a pivotal advantage in league matches where the margin between winning and losing is small. While many teams engage in intensive workout and training sessions on the days immediately prior to a rugby match, some individual techniques and training methods can also make a difference in your ability to perform on match day.
Step 1
Drink plenty of water on the days before the match to make sure your body is sufficiently hydrated for match day. Eat a healthy high-protein, high-calorie meal the night before the match and a hardy breakfast on match day to make sure you have sufficient energy for all 80 minutes of the game.
Step 2
Lay out your equipment, uniform and protective gear the night before the game. This will keep you from worrying about small details as you mentally prepare for your rugby match. Plan at least eight to 10 hours of sleep the night before the match to make sure your mind and body are fully rested.
Step 3
Spend 30 to 60 minutes each day before the match doing an aerobic or cardiovascular exercise that raises your heart rate to 70 to 85 percent of your maximum heart rate. Take a jog or early-morning run, do laps in a swimming pool, go on a hike or any other intensive cardiovascular activity that prepares your heart and lungs for the athletic demands of the rugby match.
Step 4
Set aside one hour on the morning of the rugby match to take time for yourself and mentally prepare. Discover whether or not you have fear or anxiety about the match and, if so, visualize the worst that can happen during the game. This exercise can help remove the stress of winning and help you return to a state of joy when playing.
Step 5
Meet your team on the morning of the rugby match to practice tactics, drills and simulations to prepare for the opposing team. Consult your coach about any weaknesses the team may have and devise ways to overcome your opponents on the field.
Tips and Warnings
- While last-minute strength training will offer minimal results for a coming match, a regular gym schedule that emphasizes your leg, core, pectoral and arm-muscle groups can make a difference in your endurance and performance during rugby play.
- Inform your coach and personal physician if you encounter any pain or other discomfort while playing rugby.
Things You'll Need
- Rugby equipment
Member Comments