How to Prepare for a Rugby Game

Most rugby players universally recognize Saturday as rugby day. It is a great day to showcase your skills and get out on the field to give everything you’ve got. Rugby is very strenuous contact sport that is similar to American football. The games last about eighty minutes and require a solid amount of strength, speed, and endurance while you are on the field. For this reason, it is crucial that give yourself time to get in the right state of mind and prepare your body physically so that you can perform at your best. Not coming into a game prepared can put your team at risk of falling short of a victory and can also put you at risk of possible injury. So, take a look at these tips to prepare for a rugby game.

 

Get Enough Rest

Due to practice which can be very intense with the strength building and endurance drills, you want to give yourself enough rest before your game. This time of recovery can be just as important to improving your performance as practicing your moves and building muscle. You will want to get a good night’s rest of at least eight hours so that you can start your day with the right kind of energy that will sustain you throughout the match. You also want to make sure that you do not schedule any kind of rigorous activity the morning before your match (in the event it is in the afternoon) because you want to preserve your energy.

 

Fuel Up

Nutrition is a crucial part of any kind of physical activity, and rugby is no different. You want to find the right balance of nutrition before a game. Overeating before a game can cause all kinds of problems like gastrointestinal issues that include cramping up. You should have a solid-sized meal based on quality proteins like eggs and add fruits, cheese, and yogurt. Be sure to have this meal early in the day as the energy it provides will help you later on as you’re playing. Then, as you are approaching game time, you can have another snack or mini-meal that has easily digestible carbohydrates. Hydration will also be essential as you prepare to play. You will be exerting a lot of energy, so you want to properly refuel with plenty of water throughout the day.

 

A Quality Warm-Up

You never want to go into a rugby match cold having not warmed up your body and muscles. That is the quickest way to getting a serious injury. You will want to perform a warm-up of at least twenty to twenty-five minutes that includes low-intensity movement such as jogging because it can raise your body’s temperature and loosen up your muscles. Try and include range of motion exercises that will promote flexibility. You can also do footwork drills and end with a quick five-minute high intensity, full-contact drill. Some of the stretches you can include are leg lifts, head and neck rotations, knee bends, and shoulder shrugs.