Archive for the ‘Player’ Category
Friday, December 9th, 2011
The Quote
“If you trust your nerve as much as your skill, you’re capable of a lot more than you imagine”- Mike Atherton (Former England Cricket Captain)

The Lesson
That’s really what competing in sport is all about – giving your best. We get the most out of playing the game by giving it a go each and every time we compete. Striving to do our best doesn’t mean we need to be miserable either. We should always play with a smile on our face and enjoy ourselves, otherwise what is the point. It’s also worth remembering that even if we give our best we may not come out on top. This is just another aspect of competing, results don’t always match our efforts.
The Action
I will always give it my best shot.
Tags: commitment, 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
Thursday, December 8th, 2011
The Quote
“One hour of hard training is worth a hundred hours of loafing” – Frank Bruno (Former Heavyweight Boxer)

The Lesson
Have you ever finished a long training session and felt that you hadn’t achieved anything. You lack that feeling of healthy exhaustion that tells you it was worthwhile. What you have done is put in twice the time for half the results. A session that is low energy can be lazy and we kid only ourselves if we think otherwise. A session that is fired up, where we give 100% is not only of more value, it is more satisfying.
Don’t fall into the habit of being satisfied with clocking up training time. “Quality is king”.
The Action
Training is most effective when I give my best effort. If I can’t do that I am wasting my time.
Tags: 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
Thursday, December 8th, 2011
Last week we discussed a team attack strategy to unlock the traditional “Drift Defence”. It succeeds by identifying the space out wide and either conserving and exploiting that space or identifying or encouraging the defense to drift prematurely to that space and exploiting the space inside or through the defense. That strategy is based on having the time and space on the ball that the Drift Defence allows to execute the strategy accurately and consistently over numerous phases of play.

This week we will look at attacking against another defence which operates under a different philosophy. That defence is often referred to as the “Blitz Defence”. It is the complete opposite philosophy to the Drift Defence as it allows the attack the least amount of time and space possible, on the ball to execute an attack.
The Blitz Defence knows the space that exists is exactly the same space that the drift defence allows, but unlike the Drift Defence they make no effort to get to that space to defend it. Instead the Blitz defence believes it can stop the ball from getting to the space by cutting off the attack before it reaches the space.
They achieve this by bringing up the defensive line as quickly as possible, allowing the attack little or no time on the ball and preventing the attack from getting the ball into the space outside the defense. This is the complete opposite defensive philosophy to the Drift Defence. For that reason it is necessary for the attacking team to react accordingly.
It is possible to get the ball into the space outside the Blitz defence but to do so it requires the attacking line to lie deep and throw long passes which are in danger of being intercepted by the aggressive defenders. Also, if the attack succeeds in getting the ball into space, by keeping the attacking line deep, the ball carrier is so far behind the gain line when they receive the ball that the cover defence (sweeping behind the Blitz defense) can get to the ball carrier before or as they reach the gain-line.
The most effective strategy against a Blitz defence is to allign the attackers further apart, which means there is more space than normal between each attacker. This automatically spreads the defensive line which means more space between each individual defender. This creates attacking space between defenders rather than on the outside of the defence. Then using short passes attack the space between the defenders rather than trying to go around the defence. Because the defenders in a Blitz defence advance to defend the gain-line very aggressively it is difficult for them to adjust laterally to defend the space on either side of them. Especially a space that is larger than normal because the attackers have created that extra space by aligning further apart.

Strike runners appearing in the spaces, at the last moment, on either side of the defenders makes defending very difficult for a Blitz Defence. If the attack succeeds in penetrating a Blitz defense it is extremely damaging to the defence, as the speed at which the defensive line advances makes it almost impossible for the defenders to recover. The attack strategy against the Blitz defence must be able to cope with the aggressive nature of the Blitz defence. To achieve this attackers must consistently attack the spaces between defenders while keeping the defence spread out and at the same time coping with the pressure the defenders exert by advancing very quickly to make tackles.
Getting the strike runners into those spaces between the defenders is best achieved with short strike passes. Long passes to strike runners against a Blitz defence can lead to interceptions by the defenders or at best players receiving the ball at the same moment they are being tackled.
If the Blitz Defence is breached it is often very difficult to recover as the defensive line has advanced so quickly that they are unable to scramble back and help the backfield defenders. Also the defensive line is breached by penetrating (going through) the defence, which immediately puts a lot of defenders on the wrong side of the football.
Whereas, the Drift Defence is usually breached out wide which gives the cover defence an opportunity to cutoff the line break and also has the advantage of using the touch line to help corner the ball carrier. Also, if the Drift defence is penetrated the other defenders in the defensive line are less committed up field because their line speed is slower and for that reason have a better chance of tracking back to to help the backfield defenders.

In other words the Blitz Defence is an “all or nothing deal” as it either stops the attack completely or is likely to be split wide open by the attack.
The Blitz defence was more in vogue as recently as 3 – 7 years ago and is still used by certain teams. But as teams became more aware of how to unhinge the Blitz defence it became less popular, although it is still very effective if an attack uses the incorect strategy against it.
Next week we will look at the “Hard Drift” defence. This is the defensive system that attacking teams are most likely to encounter nowdays. It is more difficult that the Drift or Blitz Defences to break down, which is the reason for it’s popularity. But like the Drift and Blitz Defenses it can be unhinged by the correct strategy.
Eddie
Tags: attacking game plan, attacking strategy, blue zone attack, eddie osullivan blog, rugby attacking principles, rugby attacking shape
Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Game Management, Offence, Player, Role, Ruckipedia, Site Articles, Tactical, Tactical, rugby development | View Comments
Wednesday, December 7th, 2011
The Quote
“No matter how long you have played, you always get butterflies before the big games” – David James (England Soccer Player)

The Lesson
We all experience nervousness at some point, especially before a big game. The secret is to use these emotional feelings in a positive way to enhance performance rather than let them overwhelm us in a negative way. We can to this by focusing on the specifics of our performance and being positive in our self talk and visualization.
The Action
The best players get nervous every once in a while. I will use this extra energy to improve my performance.
Tags: Concentration, 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, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Tuesday, December 6th, 2011
The Quote
“If you ask a fifty goal a season scorer what the goalie looks like, he’ll say he’s just a small blur. But if you ask a five goal a season player, he’ll say the goalie is a huge mountain of pads. He can even tell you the brand name on the pads. I see the net” – Wayne Gretzky (Ice Hockey All Time Great)

The Lesson
It’s all too easy to see the obstacles that stand in our way to training hard – time, family commitments, work. But we need to look at these obstacles objectively and assess how big they really are. Can we not lose sight of our ultimate goals. or are the obstacles blocking them from view, Can we do something to remove the obstacle or at least make it smaller.
Is the obstacle in fact in our head? Are we just looking for an excuse? Ultimately the obstacles are as big or small as we choose to make them.
The Action
I will shift the focus from the obstacles to my goals.
Tags: commitment, Concentration, Mental toughness, rugby goal setting, rugby mental preparation, rugby mental qualities, rugby mental skills
Posted in A, Adult- Community, Category, Coaches, Composure, Concentration, Confidence, Game Preparation, Goal Setting, Mental, Mental toughness, Player, Role, Ruckipedia, Site Articles, rugby development | View Comments
Monday, December 5th, 2011
The Quote
“Perhaps the greatest satisfaction I get from competing is knowing there are few things I can’t do if I really apply myself”- Greg LeMond (Former Champion Cyclist)

The Lesson
Sometimes our limitations are in our heads. The great sportsman refuse to accept these limitations. They set out to achieve the impossible. They use goal setting as a a major weapon in breaking down the task in hand to smaller achievable parts. They then commit the time and energy to achieving these smaller goals, the outcome further down the line is the achieving of what was thought to be not possible.
The Action
If I make the time, I can achieve my goals.
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
Sunday, December 4th, 2011
The Quote
“There’s only so much energy and resilience in the body. If you go beyond a certain point, you’re in trouble”- Patrick Viera (French Soccer Player)

The Lesson
“No pain, no gain”. While there are a handful of players and coaches who still follow that maxim, most thankfully now understand the importance of not over training and how important rest and recovery is. Your body has limits, and while we all want to push and improve those limits we need to understand that to go beyond them does risk exhaustion, potential injury or illness and then a resulting poor performance.
The Action
While improving is important to me, so is a strong healthy body. I will be aware of my limits and work within them.
Tags: commitment, Mental toughness, 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
Saturday, December 3rd, 2011
The Quote
“When I’m in this state everything is pure, vividly clear. I’m in a cocoon of concentration. When I’m in that cocoon I am invincible” – Tony Jacklin (Former English Golfer)

The Lesson
Many athletes talk about being in the “Zone” or as Tony Jacklin puts it a cocoon of concentration. It’s a place where it appears we can do no wrong and a great performance is effortless. This doesn’t just happen, it’s the result of disciplined physical and mental preparation. Specifically more than anything it is about concentration and focus. Concentration that blocks out all possible distractions and focus on the task at hand. The result of getting this right is supreme confidence in your ability to perform, or as Jacklin puts it “I’m invincible”.
The Action
I can reach my peak performance by focusing on the task at hand.
Tags: Concentration, focus, 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
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