Archive for the ‘Category’ Category
Friday, December 2nd, 2011
The Quote
“Most players never really push themselves, they never reach their potential and that’s to bad. Great players who reach their potential constantly push themselves, and that’s good news” – Jock Stein (Former Scotland Football Manager)
The Lesson
Sometimes we can only live up to our potential when we are pushed from the outside. Unfortunately, if we always rely on that push from someone else, we will never be as demanding of our own performance as we should be. If we challenge ourselves in all situations at training or in a game, we will become more familiar with and expand our limits and expertise. Knowing what we are capable of will allow us to adapt and be ready for any situation as it occurs. We will know that we can dig in and get the required result – we will reach our full potential.
The Action
I will be sure to always play up to my potential.
Tags: commitment, Mental toughness, reaching your potential, rugby goal setting, rugby mental preparation, rugby mental qualities, rugby mental skills
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Friday, December 2nd, 2011
In every bone in the body there is a growth plate which is made up of cartilage and on X-ray, looks like a gap across the bone at each end just under the line of the joint. When these growth plates are active they lay bone cells down in this “gap”. This area widens again and the bone is longer. Unfortunately it doesn’t happen like this in the muscles. They have to stretch over the longer bone and as they get used in day to day activities and sport, like playing rugby. This doesn’t happen sat in front of the TV!
Sometimes a growth spurt can be so significant that the growth plate can become a little inflamed and sore. The most common age for these growth spurts is 10-12 years in girls and 12-14 in boys. It is at this adolescent phase that the growth rate can double and growth is only officially complete when all the growth plates are completely converted to bone. This is approximately 18 in girls and as late as 21 in boys, although from 15 in girls and 17 in boys there will be little further increase in height gain.
The muscle that attaches near the plate may also become inflamed or so tight that it pulls on the bone and causes more inflammation. These points are commonly the back of the heel and the boney point at the top of the shin bone just below the knee. The achillies tendon attaches the calf muscle (Gastrocnemius) from above the knee onto the heel. The patella tendon does the same for the front thigh muscles (Quadriceps) from the top of the thigh and over the hip to below the knee. The knee cap sits in this tendon and can also be a source of pain. Pain in the boney point below the knee is known as Osgood-Schlatters disease and unfortunately this and the heel pain do need rest. You may need a week or two out of rugby training. It can be a problem for about 4-6 weeks and there may be more than one episode of it. Ice and anti-inflammatory drugs are effective during the acute phase and once this has settled it is really important that the calf and quads muscles are stretched regularly to minimise any further episodes.
Stretching is best done when the muscles are warm. This can be immediately after a warm bath or shower, or straight after rugby training or a rugby game. At this time you will hold the stretch for at least 30 seconds to try and lengthen the muscle. You should feel the stretch but it should NOT be painful. Stretching before training or a game should be just to move your muscles through their normal range and often these are “dynamic”. When you are trying to lengthen muscles I always ask that you hold onto something stable to minimise the risk of pulling the muscle if you wobble.
Calf Stretch in Standing
Aim
- To maintain good lower limb biomechanics
- To have enough ankle movement for good propulsion during starts and turns
Method
- Standing with both hands supported on the wall or suitable fixed surface
- Start with both feet shoulder width apart, toes forward and arch lifted up
- Keep both knees straight and the heels down
- Lean forward, toward the wall from the ankle
- This stretch may be felt in the calf
Repetition
- 10 seconds to loosen up before exercise, 2-3 repetitions on each leg
- 30 seconds when warm or after exercise, 2-3 repetitions on each leg
Watch Points
- The feet may turn out
- The arch may flatten
- The heel may lift up
- The knee may flex
- Progression
- If the stretch sensation in the two-legged position is mild the stretch may be progressed to step-standing, with the watch points above
Quadriceps Stretch in Standing
Aim
- To allow full extension of the hips during leg kick, without pulling on the lumbar spine and pelvis
Method
- Hold onto a wall or suitable fixed point
- Transfer body weight onto one leg and flex the knee fully
- Take hold of this ankle and regain an upright posture in the upper body.
- Engage the lower abdominals and set neutral pelvis and spine
- Bring the thigh in then start to move the knee back to meet the other
- The buttock should be engaged as the leg is moved back
- The abdominals should maintain the spine and pelvis in neutral
Repetition
- 10 seconds to loosen up before exercise, 2-3 repetitions on each leg
- 30 seconds when warm or after exercise, 2-3 repetitions on each leg
Watch Points
- The lumbar spine may hollow and pelvis tilt anteriorly
- Leg may move outward into abduction
Variation
- As well as adducting the hips, or bringing the thigh in before trying to engage the buttock and extend the hip, the hip may be left in 10-20 abduction, if the Ilio-Tibial Band (ITB) is tight.
Lisa
(Reproduced with kind permission from PP4P Ltd)
Tags: growing pains, lisa sharratt blog, rugby players growth
Posted in A, Age, Category, Coaches, Colts- U18-19, General Advice, Midi- U11-U12, Parent, Parental Advice, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Thursday, December 1st, 2011
The Quote
“Durability is part of what makes a great player” – Bill Shankly (Former Football Manager)
The Lesson
Not everyone can be a Roger Federer or Tiger Woods. Not everyone is blessed with god given talent. Most of us have got to work exceptionally hard to produce quality performance. There is something special about any sportsman that can produce consist high performances over a long period of time. A Ryan Giggs in Soccer or a Brian O’Driscoll in rugby spring to mind.
Sportsman who are consistent in training and practice, who are professional with their standards off the pitch and who look after themselves. People who can shrug off injury and still perform at their best. The value of these players in a team sport is such that they are cornerstones of the teams they play in. But they only reach those levels of performance by unyielding commitment, day in and day out.
The Action
I will look after myself on and off the pitch, to lengthen my career.
Tags: commitment, durability, Mental toughness, rugby mental preparation, rugby mental qualities, rugby mental skills
Posted in A, Adult- Community, Age, Category, Colts- U18-19, Composure, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental toughness, Ruckipedia, Site Articles, rugby development | View Comments
Thursday, December 1st, 2011
The Blue Zone attacking strategy usually represents the ‘Core’ attacking game plan of the team. The challenges in the Blue Zone come in the form of advancing the ball while retaining possession against a defense that has a smaller backfield to defend than in the White Zone and for that reason can easily commit more defenders to the gain-line.
The shape of the attacking game plan is determined by a number of factors such as the skills set of the attacking team and the weather which will definitely have an effect on the attacking tactics a team can employ. But the most relevant factor in designing an attacking game plan must take into consideration the time and space that the defense is prepared to offer the attacking team.
If the attacking game plan is one which is not suited to cope with the time and space the defense affords the attack then the job of defending is made much easier for the defense. For that reason it is important for the attack to have various attacking game plans that can adapt to the defensive system they are facing.
Because the defense can offer different degrees of time and space to the attack and the Blue Zone is the core of any teams attacking game plan, we will look at three different attacking game plans or shapes that a team should consider developing.
Some defenses opt to give the attack plenty of time on the ball in the belief that they can identify the space the attack wishes to exploit during that time and then shut the space down before the attack can exploit it. This is usually the principle that guides the “Drift Defense”. When attacking against the drift defense the space is on the outside of the defense i.e. on the wings near the touchline. The defense believe they can allow the attack move the ball to that space but they will be there to defend it as the attack arrives there.
The mistake most attacks make against the drift defense is they easily identify the space out wide and immediately move the ball there. But unfortunately that is exactly what the defense would wish them to do and will have no difficulty in arriving there in time to defend the space. The challenge for the attack is to conserve the space out wide by preventing the defense from drifting to defend it and then move the attack there while the space still exists. The attack must also be prepared to attack inside or through the drift defense if the defenders drift prematurely to defend the space they have conceded out wide. Another possible strategy is to entice the defenders to drift prematurely and exploit the space inside or through the drift defense.
So in summary, the key to attacking a Drift Defense, is to fix the defense and exploit the space out wide or attack under or through the defense as it derits to defend the sapce out wide.
The “Drift” defense was more in vogue 7 – 10 years ago. But it became less popular as it afforded the attack a lot of time on the ball and allowed the attack make long passes and attack the defense on the outside without too much pressure on the ball. As a consequence it was very difficult to force the attack to kick or turn-over the ball due to the lack of pressure on the ball.
But should the defenders run a Drift Defense it is important that the attack can retain it’s shape through numerous phases of play. To retain the ball they need to attack the correct areas on the gain-line i.e where the space exists. That will create ‘Go Forward’, build pressure on the defense and lead to scoring opportunities.
Next week we will look at attacking against a defense that does the exact opposite to the Drift Defense i.e. it takes away as much time and space as possible as quickly as possible. It is commonly known as the “Blitz Defense”
Eddie
Tags: attacking game plan, blue zone attack, rugby attacking principles, rugby attacking shape
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Game Management, Kicking, Offence, Player, Role, Ruckipedia, Site Articles, Tactical, Tactical, rugby development | View Comments
Wednesday, November 30th, 2011
The Quote
“Every man’s got to figure to get beat sometime”- Joe Loius (Former Heavyweight Boxing Champion)
The Lesson
In other words you can’t win them all. No matter how good you are, how hard you train,how well you are coached, there will come a time when you will get beaten. No amount of training really teaches you how to handle this. You need to feel the disappointment in order to learn how to deal with it. We don’t have to like losing, but if we are ready for that eventuality then we are likely to react in a way that we will not later be ashamed of.
The Action
Sometimes I win, sometimes I lose. I will handle both situations with grace and dignity.
Tags: dealing with defeat, Mental toughness, rugby mental preparation, rugby mental qualities, rugby mental skills
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Composure, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Wednesday, November 30th, 2011
Over the last few years many sports through their coaching departments have tried to set up Mentoring programmes as part of their coach development strategy. They will tell you that they have had some success in doing this. The truth however is that by and large they have been a waste of time, money and effort.
That said I for one am a great advocate of mentoring. I have had a mentoring for twenty five years, though I never knew it, and certainly never called him a mentor. He was and is someone who I can go to and talk through any issues around my coaching, and use as a sounding board. Someone who I trust and someone who is always honest. It’s at this point I should perhaps give you the dictionary definition of a mentor, which is “a trusted friend or advisor”. Herein is the problem with most mentoring programmes that I have witnessed. Imposing a mentor or even trying to match one with a coach does not work. A successful mentoring relationship only exists when the mentor and mentee have a genuine affinity.
So in finding a mentor I would suggest that this is going to be someone you already know. It could be a more senior coach at your club if you are a new coach. If you are a more senior coach it could be someone you have worked with in the past. It must be someone you trust and respect.
The other thing that is crucial for a mentoring relationship to work is that it must have a purpose. That could be as simple as the coach just wanting to generally improve, or improve in a specific area. If there is no purpose then the relationship is doomed to fail. Lack of commitment from either party will also see the relationship doomed.
Next week I will look at the roles and responsibilities of a mentor and the pitfalls to the mentoring process.
Haydn
Tags: finding a mentor, haydn walker rugby blog, mentoring, rugby mentoring
Posted in A, Adult- Community, Age, Category, Coaches, Coaching, Colts- U18-19, Midi- U11-U12, Role, Ruckipedia, rugby development | View Comments
Tuesday, November 29th, 2011
The Quote
“One thing I know is that the world will not allow me to just play tennis. It will not allow me to be number 15 in the world. So I do it right or I don’t do it at all” – Boris Becker (German Tennis Champion)
The Lesson
It is very difficult to live with expectations, whether we have created them for ourselves or they or placed on us by others. High expectations can be debilitating and can end up making us worse, or give up entirely because of the pressure. However when used in a positive way, expectations should motivate us, not discourage us.
Expectations that are unrealistically high can take the fun out of of what we do. However setting realistic goals can have the opposite effect and make training and playing enjoyable.
The Action
I will be sure my expectations motivate me, not disgrace me.
Tags: commitment, Mental toughness, rugby goal setting, rugby mental preparation, rugby mental qualities, rugby mental skills
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Composure, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Tuesday, November 29th, 2011
Obviously each and every International athlete has to possess a certain amount of natural talent, but talent alone is often not enough. Having very strong mental strength reinforces natural talent, and the most focused and mentally strong player I have ever worked with has to be Brian O’Driscoll. ‘Drico’ is so mentally tough that he can literally do anything on a rugby pitch at such a high level, whether it’s a tackle, a sidestep, a drop goal, a pass round the back, kicking for touch – you name it, he can do it.
Even off the pitch I often marvelled at how confident and mentally strong Drico was. When he would give interviews or speeches after rugby dinners it was hard to believe he was only twenty-something! Only an individual as mentally strong as Drico could present such a cool exterior and portray an air of being so self assured. It seemed to be infectious. You never were never really on edge and didn’t panic when Drico had the ball or when he started to speak. His demeanour seemed to put those around him at ease.
Mikey
Tags: mike mcgurn rugby blog
Posted in A, Adult- Community, Age, Category, Coaches, Coaching, Colts- U18-19, General Advice, Parent, Player, Role, Site Articles, blogs, rugby development | View Comments
Monday, November 28th, 2011
The Quote
“Success is the player who year after year reaches the highest level in his sport” – Sparky Anderson (Baseball Coach)
The Lesson
We all have our own definition of success. But consistency is perhaps the greatest measure. Producing that great performance once is good, but doing it time after time is something entirely different. Consistency of performance will only come with consistency in commitment to prepare, consistency of effort on the training pitch. It will only come with consistency in critically analysing your performance and doing what is needed to improve. Being consistent is tough, but it is the mark of a true champion.
The Action
I will perform my best as often as possible.
Tags: commitment, consistency of performance, Mental toughness, rugby mental preparation, rugby mental qualities, rugby mental skills
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Composure, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Sunday, November 27th, 2011
The Quote
“I truly believe I can win every race I enter. Of course I know in my mind I won’t win every one, but I believe in my heart that it is not impossible”– Jule Parisien (Downhill Skying World Champion)
The Lesson
Our heart and mind sometimes seen to be in opposition. Logic sometimes tells us that a certain level of performance is impossible. Yet our heart tells us the opposite, and is often proved to be right. In sport this can be seen in the giant killing scenario. Belief is a very powerful weapon and we should not underestimate its power. We should hang on to it, we should listen to our heart and let it take us to levels of performance that defy logic.
The Action
I believe in my heart that anything is possible.
Tags: commitment, Mental toughness, rugby mental preparation, rugby mental qualities, rugby mental skills, self belief
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Composure, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
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