Stainland Stags

Positions, Equipment, Fitness and Nutrition.

Understanding Positions

Full-Back (1) A full-back is often the most complete player on the team. The full-back is usually the last line of defence and often the first player making the break in attack. They need the safest hands in the team. They are responsible for catching the opposition's high and testing kicks in attack. A full-back can suddenly turn defence into attack, make important last-ditch tackles and make the extra man in attack.

Wing (2 & 5) Speed is what the winger is all about - and you need plenty of it. But to be a truly dependable winger, you need to pick up those difficult passes in tight spaces. So as well as the speed of a sprinter, you need hands like glue - the ball needs to stick to you every time you get it. But don't think you're only responsibility is in attack. Often the winger can be the last line of defence, so you need to be able to make those important tackles when they count.

Centre (3 & 4) The centre is always in the thick of things, whether in attack or defence. They should be comfortable creating space for wingers as well as making that last-ditch tackle. Centres can expect to do plenty of running up and down the pitch.

Stand-Off (6) The stand-off is the brains of the team - the player who makes the important decisions in attacks. A brilliant stand-off has the kicking skills of an international footballer. Whether it be a place kick, a drop kick or just a plain old punt, the stand-off needs to make every kick count. They also need to be as good a passer as their half-back partner, the scrum-half. They also have to make the big tackles under pressure when it counts.

Scrum-Half (7) The scrum-half is the link between the forwards and the backs. They can expect to make plenty of passes to team-mates. Scrum-half's need to have the safest pair of hands on the team - as well as a brilliant rugby league brain. They are the player who makes the important passes, and need to make the right pass at the right time. The scrum-half is the player who feeds the ball into the scrum.

Prop Forward (8 & 10) Front row forwards must enjoy bashing their way through tackles and making big tackles when they count. They are also the first line in the scrum, so can expect plenty of tussles and battles with their opposite number. As always, they need excellent ball handling skills and a good rugby league brain.

Hooker (9) The hooker probably makes more contact with the ball than any other player on the field. They often are the players who act as the dummy half after a play the ball, swinging the passes out or breaking down the opposition's defence. As the centre of the scrum, the hooker is the player whose job it is to win the ball from the scrumhalf's feed. Then, on top of that, they are expected to make plenty of tackles when they matter.

Second Row (11 & 12) Like the prop forwards, the second rows get stuck in at the deep end. Making tackles and breaking down the opposition's defence are two things every second rower loves doing. On top of that, they are also an important part of the scrum, providing the power behind the front row. As always, a good pair of hands and a good engine is required to be a quality second row.

Loose Forward (13) The loose forward will always be found in the thick of the action. It is a job that requires plenty of running, so they need to be super fit. Not only that, loose forwards have to have excellent handling skills and a defence as tough as iron. They will generally top the tackle count at the end of the game. And as the last man in the scrum, it is the responsibility of the loose forward to make sure the ball is available for the scrum-half.

Interchange (14, 15, 16 & 17) If a player is injured or just not playing well enough, they can be replaced by a substitute, called an interchange. Each team has four interchange replacements to choose from and can they come on at anytime during the game. Most interchanges are tactical, but they can also come on for any player who has been sent to the blood bin with an injury. But the interchange cannot replace any player who has been sent to the sin-bin.

Equipment & Kit

HeadProtection Helmets are usually made from light plastic materials which can take strong tackles, often used by front row forwards to prevent blows to the head and damage to their ears. The most important thing to remember if you want to wear head protection is to make sure it is comfortable - otherwise it will cause yourself unwanted pain and injury. If you are a front row forward, make sure the cap will not cause you any problems in the scrum. If you can, scrum down with a friend when you are trying on different models.

Gum Shield The gum shield not only protects your teeth and gums during physical contact, it can reduce damage around the jaw and concussion. As every mouth is different, so every gum shield should be moulded to fit perfectly around the top half of a player's mouth. The best way of doing this is to go and see your dentist, who will ensure the shield is right for your mouth. The other type of gum shield widely available is the "boil in the bag" variety which is moulded using hot water. Put the warm shield in your mouth and suck on it for about three minutes until it has moulded to the shape of your upper teeth.

Shirt Rugby shirts need to be able to take lots of heavy tugging and pulling. They also need to be lightweight, comfortable and strong - all at the same time. Traditionally, jerseys were made from cotton, which would often get very heavy if it was raining. But technology has seen lots of new lightweight water-resistant, synthetic fibres in modern jerseys. Although your rugby team/school will provide your jerseys for competitive matches, it is worth buying one for training. Make sure you get the right fit - too small and it will rip, too big and it will affect your performance.

Shorts Rugby shorts are usually made from cotton, designed to take the rigours of rugby league. Again, shorts should be comfortable - tight shorts are not only embarrassing, but also increase the chances of picking up a serious injury.

Ball A good quality rugby ball will help you improve your handling and kicking skills on and off the field. In the olden days, rugby balls were made of hand-stitched leather. But it would often get very heavy when it was raining, making it very difficult to handle in slippery conditions. Technology has seen new waterproof materials which make the ball easier to handle in wet and muddy conditions. Ensure your ball is properly pumped full of air before you start practicing your passing, catching and kicking on your own or with a team-mate. You can pay anything from £10 to £40 for a ball, but they will all be the same size and shape.

Boots Traditional rugby boots are very similar to football boots, but the thing that makes them different is a high cut designed to give extra support to the ankle. However, more and more players prefer to use football style boots, especially backs, who favour the low cut for extra mobility. So it's important to understand what position you're playing before choosing what kind of rugby boot you want.

Choosing a pair of boots Be more concerned with finding boots that fit you than those which look the flashiest. A player will stand out because of their ability rather than the boots they're wearing. It's important to understand the shape of your feet and your running style. Find out whether you're flat-footed or have a high arch. Ideally rugby boots will fit snugly, although if your feet are still growing it's advisable to allow a little bit of room. Also, different players prefer different fits. As forwards rely on lower body strength for power in scrums, they need extra support around the ankle to help prevent foot injuries. Kickers prefer a tight-fitting boot because it gives them a better feel for the ball, while props like a high ankle cut for extra support in scrums. It's worth wearing the same types of socks you would wear on the pitch when you try on a boot for size.

Uppers Leather and synthetic boots are both available and there are advantages with each. Leather moulds itself to the shape of your feet but can stretch out of shape in wet conditions. Synthetic boots areoften lighter and less expensive. Try and find soft uppers, this will prevent potential injuries - you may even find that a boot that's a mix of leather and synthetics is best for you.

ScrewInstuds This type of boot tends to be popular because players can adjust their studs depending on the conditions. If the pitch is muddy then it's worth using a longer set of studs, changing to shorter studs on a drier day. When changing or tightening studs it's a good idea to put a bit grease to the thread to prevent them from rusting.

Studs As rugby is a full contact sport, wearing the wrong kind of studs can do you - or a member of the opposition - a lot of harm. Referees will check whether your boots have any sharp edges or ridges, but it's also your duty to make sure your boots and studs are in good order.

Studs The areas vulnerable to injury are the shoulders and the chest, which often take much of the impact in tackles, so it's important these areas are well protected. Modern upper body protection is made from very strong and lightweight material. Again comfort is the most important factor when considering chest protection. Make sure it fits you well, otherwise it will be extremely uncomfortable on the field, as well as increasing your chance of picking up an injury. But remember, wearing body protection doesn't mean you are invincible and can do things others rugby players can't you' yourself more damage if you think like that.

Fitness

The Warm-specific stretching exercises. This helps the metabolism return to resting levels and in association with appropriate fluid intake and nutrition, a cool-down should help promote recovery. This period also allows an opportunity to further develop specific flexibility, where players should be encouraged to use static and where appropriate PNF stretches.

Aerobic Endurance Aerobic endurance is the capacity of the body to work for prolonged periods of time and is reliant upon the body's ability to supply and utilize oxygen. It is essential to allow players to perform for the duration of a game and an appropriate level of aerobic endurance will also contribute to better recovery following 'all out', maximal intensity exercise (e.g. sprinting).

Strength and Power Strength and Power Strength is the ability of a muscle or group of muscles to exert force, while power is the ability of muscles to generate the greatest amount of force in the shortest possible time (i.e. Power = force velocity). As such, strength and power are key elements and essential in rugby league for activities such as tackling, running and evading opposing players.
Speed Speed is a major component of rugby league performance, often being the determining factor in many game situations (e.g. scoring or preventing a try, beating a defender, chasing or returning a kick). The warm-up is an integral part of the training process, which aims to prepare the athlete both physiologically and psychologically for an event (playing/training) and in doing so, may reduce the chance of injury.

The Cool-Down After exercise players should perform at a low intensity followed by

Nutrition

A well-balanced diet is essential for healthy living. This is even more crucial for the rugby league player, to ensure that he/she has the appropriate foods to fuel training and competition, allow optimal recovery and maintain optimal health. Foods are broken down into the broader categories of carbohydrates, fats, proteins, vitamins and minerals. All of these are taken from the food we consume and each plays a specific role in the functioning of the human body.

Carbohydrates                                                                                                                        The most important fuel stored in the liver and muscles which enable the muscles to do work are broken down into: Simple carbohydrates which are prominent in commercially available sunflower oils.               Intake: Should be
Protein                                                                                                                       Broken down into amino acids, this is used for the development of muscle, enzymes and hormones. Often referred to as the 'building blocks' for growth in the body.                                                                                                           Sources: Meat, fissources and have little nutritional value. They are quickly absorbed and produce a rapid rise in blood glucose. Complex carbohydrates that are derived from plant or animal sources, with a high nutritional value. These also contain other nutrients, including dietary fibre. They are absorbed more slowly.                                                                        Complex: pasta, rice, grains, breads, cereals, potatoes.                                  Simple: fruit, sweets, biscuits, sugar, honey, fizzy drinks.                              Intake: Approximately 7-10g per kg body mass per day, predominantly from 'complex' sources.
Fats                                                                                                                                  An essential nutrient for energy provision and storage of vitamins and minerals, however, is detrimental to health and performance when consumed in excess. Saturated fat intake increases blood cholesterol and promotes heart disease. Unsaturated fats are essential for protecting against heart disease.                                                                                            Saturated: animal fats, butter, cheese, whole milk, mayonnaise, ice cream, chocolate lard.                                                                                                          Unsaturated: some margarines, nuts, sesame and h poultry, eggs, milk, yogurt, cheese and nuts.                 Intake: Approximately 1-2g per kg body mass per day.
Fluid (water)                                                                                                          Makes up 40-70% of total body mass, water is essential for most bodily functions. It transports food, oxygen and waste products; gives structure and shape to the body and helps maintain body temperature.

Vitamins Essential for human function but do not contribute to energy production. Must be obtained from food or dietary supplements. Vitamin A: yellow and orange fruit and vegetables, eggs, dairy products. Vitamin B: wholegrain bread and cereals, brown rice, pasta. Vitamin C: citrus, tropical and berry fruits. Vitamin E: wholegrain bread and cereals, nuts and seeds.

Minerals Makes up approximately 4% of body mass, they maintain bone structure, nerve and muscle function. Excessive amounts can be lost through sweating. Iron: liver, beef, turkey, chicken, fish, green leafy vegetables. Calcium: dairy products, dark green vegetables.