Research is good and research is bad.
Research is good because it can teach us a LOT.
Research is bad because most people don’t understand how to take the results of a study and analyze beyond the study to see how it fits in the big picture.
Fortunately, I will help do both with regards to the below study.
So, a team of researchers sought out to discover some stuff about protein:
J Am Diet Assoc. 2009 Sep;109(9):1582-6.
A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects.
Basically, they wanted to see if a 90 gram serving of protein (about the equivalent of 12 oz of grilled chicken breast) would elicit a greater muscle building response when compared to a 30 gram serving (approximately 4 oz of grilled chicken, beef, etc).
The answer: No.
The conclusion: Your body can utilize approximately 30 grams of protein for muscle building purposes at a time. Elite athletes and bodybuilders, perhaps a bit more.
So, does this mean that you should only eat 30 grams of protein per meal regardless of your calorie needs?
No.
There are other factors that should be considered when determining your protein intake, independent of how much of that protein is able to fuel the muscle building process.
What we can, however, learn from this study is a very general rule:
It’s best to spread your protein intake out throughout the day, ala 6 meals with smaller protein portions than 3 meals with larger portions, because yes, there seems to be an upper limit to the amount of protein that the body can use toward rebuilding or building muscle at any one time.
Now, that number could certainly change based on whether the group was participating in regular, intense resistance training — I’m betting the amount would go up. Perhaps 40 grams on average…maybe more.
Either way, you’re probably going to get better results by splitting it up over the course of the day.
Later this week, I’ll be back to answer the question “How much protein do I actually need anyway?”
And I think you’ll be surprised by the answer.
If you’d like to see that article, do two things for me:
1) Go to the Rugby EA Facebook Page and hit the Facebook “Like” button, then…
2) Leave a comment in the comments section
At least 100 comments and I’ll be back later in the week with the “How much protein do I really need?” article.
Talk to you in the comments section!
Welcome to Jumbo(MRSM Alor Gajah) Rugby official blog. A blog created to give detailed information about the rugby scene in this college.The objective is to give the experience and a whole new perspective about rugby world here.
Wednesday, 4 August 2010
Tuesday, 3 August 2010
How much protein do you really NEED?(from EA Rugby)
It's hard work bringing the best out of people and getting them in peak shape, and i'm so tired, but here I am, making it a point to deliver on my promise to you, my loyal subscriber, even before I go to sleep.
Alright, enough of that…moving on to what you really want to know: How much protein do you really NEED?
Ha! Trick question, because that’s actually not the question you should be asking anyway. You see, when you ask the question about “need”, one needs to examine the context of the question.
How much protein do you need for what?
To build muscle? To improve body composition? To improve performance? To enhance recovery? To live?
In most cases, people are asking how much protein should I intake to enhance my body composition and performance related goals.
And with that question, it’s important to take a look at things not from a “need” standpoint, but from an “optimization” standpoint.
And because my very good friend and nutritional biochemist and all around bad ass already covered this in another article, I’ll just quote him here:
“Asking ‘How much protein does an athlete need?’ is much like asking the question ‘How much does a student need to study for an exam?’ Since a student only needs to pass their exam to remain a student, the proper answer would be ‘however much it takes to score a 60%.’ However, very few students want to earn only a 60%. Therefore the best question would be ‘How much does a student need to study to get an A on their exam?’
Now, the truth is, there are MANY reasons beyond “need” to increase protein intake to boost body composition and performance related results, here are just a few:
Reason #1
Increased Thermic Effect of Feeding — While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is significantly higher than that of carbohydrates and fat. In fact, protein requires 25-30% of the energy it provides just for digestion, absorption, and assimilation while carbs only require 6-8% and fat requires 2-3%. That means that eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during hypercaloric diets.
Reason #2
Increased Glucagon — Protein consumption increases plasma concentrations of the hormone glucagon. Glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization. In addition, glucagon also decreases the amounts and activities of the enzymes responsible for making and storing fat in adipose and liver cells. Again, this leads to greater fat loss during dieting and less fat gain during overfeeding.
Reason #3
Increased IGF-1 — Protein and amino-acid supplementation has been shown to increase the IGF-1 response to both exercise and feeding. Since IGF-1 is an anabolic hormone that’s related to muscle growth, another advantage associated with consuming more protein is more muscle growth when overfeeding and/or muscle sparing when dieting.
Reason #4
Reduction in Cardiovascular Risk — Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations.
Reason #5
Improved Weight-Loss Profile — Research from Layman and colleagues has demonstrated that reducing the carbohydrate ratio from 3.5 - 1 to 1.4 - 1 increases body fat loss, spares muscle mass, reduces triglyceride concentrations, improves satiety, and improves blood glucose management.
Reason #6
Increased Protein Turnover — All tissues of the body, including muscle, go through a regular program of turnover. Since the balance between protein breakdown and protein synthesis governs muscle protein turnover, you need to increase your protein turnover rates in order to best improve your muscle quality. A high protein diet does just this. By increasing both protein synthesis and protein breakdown, a high protein diet helps you get rid of the old muscle more quickly and build up new, more functional muscle to take its place.
Reason #7
Increased Nitrogen Status — Earlier I indicated that a positive nitrogen status means that more protein is entering the body than is leaving the body. High protein diets cause a strong positive protein status and when this increased protein availability is coupled with an exercise program that increases the body’s anabolic efficiency, the growth process may be accelerated.
Reason #8
Increased Provision of Auxiliary Nutrients — Although the benefits mentioned above have related specifically to protein and amino acids, it’s important to recognize that we don’t just eat protein and amino acids — we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. This illustrates the need to get most of your protein from food, rather than supplements alone.
So, looking over this list of benefits, isn’t it clear that for many individuals, an increase in protein intake would be advantageous for most people’s training goals?”
Hmmmm, indeed it does, Johnny boy, indeed it does.
So rather than looking at “need”, when talking about protein intake, let’s talk optimization.
Based on my experiences (and many others), that level is around 1 g per pound of lean body mass in most cases.
In some situations, for very specific purposes (like the protein depletion day of the XFLD), higher protein intake may be warranted.
Regardless, the bottom line is this: protein is the most under-rated nutrient, or at least the nutrient that most people under-consume. If you’re looking to boost your body composition results, make sure you’re getting enough.
Comments? Post ‘em below!
But, only after you hit the facebook LIKE button below to share this with your friends.
Talk to you in the comments section!
Alright, enough of that…moving on to what you really want to know: How much protein do you really NEED?
Ha! Trick question, because that’s actually not the question you should be asking anyway. You see, when you ask the question about “need”, one needs to examine the context of the question.
How much protein do you need for what?
To build muscle? To improve body composition? To improve performance? To enhance recovery? To live?
In most cases, people are asking how much protein should I intake to enhance my body composition and performance related goals.
And with that question, it’s important to take a look at things not from a “need” standpoint, but from an “optimization” standpoint.
And because my very good friend and nutritional biochemist and all around bad ass already covered this in another article, I’ll just quote him here:
“Asking ‘How much protein does an athlete need?’ is much like asking the question ‘How much does a student need to study for an exam?’ Since a student only needs to pass their exam to remain a student, the proper answer would be ‘however much it takes to score a 60%.’ However, very few students want to earn only a 60%. Therefore the best question would be ‘How much does a student need to study to get an A on their exam?’
Now, the truth is, there are MANY reasons beyond “need” to increase protein intake to boost body composition and performance related results, here are just a few:
Reason #1
Increased Thermic Effect of Feeding — While all macronutrients require metabolic processing for digestion, absorption, and storage or oxidation, the thermic effect of protein is significantly higher than that of carbohydrates and fat. In fact, protein requires 25-30% of the energy it provides just for digestion, absorption, and assimilation while carbs only require 6-8% and fat requires 2-3%. That means that eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain during hypercaloric diets.
Reason #2
Increased Glucagon — Protein consumption increases plasma concentrations of the hormone glucagon. Glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization. In addition, glucagon also decreases the amounts and activities of the enzymes responsible for making and storing fat in adipose and liver cells. Again, this leads to greater fat loss during dieting and less fat gain during overfeeding.
Reason #3
Increased IGF-1 — Protein and amino-acid supplementation has been shown to increase the IGF-1 response to both exercise and feeding. Since IGF-1 is an anabolic hormone that’s related to muscle growth, another advantage associated with consuming more protein is more muscle growth when overfeeding and/or muscle sparing when dieting.
Reason #4
Reduction in Cardiovascular Risk — Several studies have shown that increasing the percentage of protein in the diet (from 11% to 23%) while decreasing the percentage of carbohydrate (from 63% to 48%) lowers LDL cholesterol and triglyceride concentrations with concomitant increases in HDL cholesterol concentrations.
Reason #5
Improved Weight-Loss Profile — Research from Layman and colleagues has demonstrated that reducing the carbohydrate ratio from 3.5 - 1 to 1.4 - 1 increases body fat loss, spares muscle mass, reduces triglyceride concentrations, improves satiety, and improves blood glucose management.
Reason #6
Increased Protein Turnover — All tissues of the body, including muscle, go through a regular program of turnover. Since the balance between protein breakdown and protein synthesis governs muscle protein turnover, you need to increase your protein turnover rates in order to best improve your muscle quality. A high protein diet does just this. By increasing both protein synthesis and protein breakdown, a high protein diet helps you get rid of the old muscle more quickly and build up new, more functional muscle to take its place.
Reason #7
Increased Nitrogen Status — Earlier I indicated that a positive nitrogen status means that more protein is entering the body than is leaving the body. High protein diets cause a strong positive protein status and when this increased protein availability is coupled with an exercise program that increases the body’s anabolic efficiency, the growth process may be accelerated.
Reason #8
Increased Provision of Auxiliary Nutrients — Although the benefits mentioned above have related specifically to protein and amino acids, it’s important to recognize that we don’t just eat protein and amino acids — we eat food. Therefore, high protein diets often provide auxiliary nutrients that could enhance performance and/or muscle growth. These nutrients include creatine, branched chain amino acids, conjugated linoleic acids, and/or additional nutrients that are important but remain to be discovered. This illustrates the need to get most of your protein from food, rather than supplements alone.
So, looking over this list of benefits, isn’t it clear that for many individuals, an increase in protein intake would be advantageous for most people’s training goals?”
Hmmmm, indeed it does, Johnny boy, indeed it does.
So rather than looking at “need”, when talking about protein intake, let’s talk optimization.
Based on my experiences (and many others), that level is around 1 g per pound of lean body mass in most cases.
In some situations, for very specific purposes (like the protein depletion day of the XFLD), higher protein intake may be warranted.
Regardless, the bottom line is this: protein is the most under-rated nutrient, or at least the nutrient that most people under-consume. If you’re looking to boost your body composition results, make sure you’re getting enough.
Comments? Post ‘em below!
But, only after you hit the facebook LIKE button below to share this with your friends.
Talk to you in the comments section!
Tuesday, 27 July 2010
Tackle#2(From IRB Rugby Ready on IRB.com)
Ball carrier:
Initially, establish a strong approach on contact, with a wide base and bent knees.
Protect the ball - use both hands and keep it away from the tackler.
Turn inwards towards the tackler on contact.
Control the fall (knee - hip - shoulder) and keep elbows tucked in.
Play or place the ball immediately.
Initially, establish a strong approach on contact, with a wide base and bent knees.
Protect the ball - use both hands and keep it away from the tackler.
Turn inwards towards the tackler on contact.
Control the fall (knee - hip - shoulder) and keep elbows tucked in.
Play or place the ball immediately.
Tackle.(IRB Rugby Ready on IRB.com)
Tackler
Position inside the ball carrier. On approach, keep the ball carrier on the outside.
Enter the tackle with a low body position.
Keeping the eyes open, position the head behind or to one side of ball carrier.
Make contact with the shoulder on the ball carrier’s thighs.
Keep the chin off the chest and the back straight.
Squeeze the arms tight while driving with the legs.
Roll to finish on top and get back to feet quickly.
Position inside the ball carrier. On approach, keep the ball carrier on the outside.
Enter the tackle with a low body position.
Keeping the eyes open, position the head behind or to one side of ball carrier.
Make contact with the shoulder on the ball carrier’s thighs.
Keep the chin off the chest and the back straight.
Squeeze the arms tight while driving with the legs.
Roll to finish on top and get back to feet quickly.
The Scrum.
The scrum
The scrum creates a tunnel into which a scrum half throws in the ball so that front row players can compete for possession. It is imperative for safety reasons that all players understand the correct techniques for their position and collaborate with their opponent to stay on their feet.
Posture
The starting point is to understand the individual body shape required of all participants.
Keep a stable base with feet approximately shoulder width apart.
Poor practice
Coaching pointsReferee tipsVideoQuestions
Good practice
Bend at the knees and hips.
Keep a straight flat back with spine in line with the direction of drive.
Keep chin off chest and look through eyebrows.
Remain stable and comfortable in the crouch position.
Keep head and shoulders above hips at all times.
Ensure that feet, hips and shoulders are all square and flat.
Pre-engagement
It is most important that there is no forward pressure on the front row prior to engagement.
Assume the correct posture for your position.
Bind firmly and continuously throughout.
Keep weight off heels and stay on the balls of the
feet.
Ensure that feet, hips and shoulders are all square and flat.
- Poor practice: Greens.
- Good practice: Blues.
Ensure each prop is close enough to touch the opposing prop’s outside shoulder. indicates front rows are too far apart.
Prepare for engagement on the referee’s call by ensuring feet positioning and binding are correct.
If not in a safe position, shout “Not ready ref”.
Front rows keep eyes focused on the target area - “Sight your slot”.
Do not pre-empt the engagement sequence.
Scrum engagement
The front rows should set up opposite their engagement slot rather than directly in front of their opposition (offsetting).
Engage after following the sequence and only on the referee’s call of “engage”. (This is not a command, but an indication that front rows may come together when ready.)
Loose-head prop uses the left arm to bind onto the back or side of the opposing tight head prop’s jersey.
Tight head prop binds on to the opposing loose head prop’s jersey using the right arm.
Props must not exert downward pressure.
No player other than a prop may hold an opponent.
All players bind firmly and in accordance with the Laws of the Game throughout and until the scrum is complete.
Getting the timing, binding and posture right throughout the scrum engagement sequence are key principles of competitive and safe scrummaging. To improve technique in a safe manner, it is best to progress from one to three to five to eight player scrums - if possible, using a referee.
The scrum creates a tunnel into which a scrum half throws in the ball so that front row players can compete for possession. It is imperative for safety reasons that all players understand the correct techniques for their position and collaborate with their opponent to stay on their feet.
Posture
The starting point is to understand the individual body shape required of all participants.
Keep a stable base with feet approximately shoulder width apart.
Poor practice
Coaching pointsReferee tipsVideoQuestions
Good practice
Bend at the knees and hips.
Keep a straight flat back with spine in line with the direction of drive.
Keep chin off chest and look through eyebrows.
Remain stable and comfortable in the crouch position.
Keep head and shoulders above hips at all times.
Ensure that feet, hips and shoulders are all square and flat.
Pre-engagement
It is most important that there is no forward pressure on the front row prior to engagement.
Assume the correct posture for your position.
Bind firmly and continuously throughout.
Keep weight off heels and stay on the balls of the
feet.
Ensure that feet, hips and shoulders are all square and flat.
- Poor practice: Greens.
- Good practice: Blues.
Ensure each prop is close enough to touch the opposing prop’s outside shoulder. indicates front rows are too far apart.
Prepare for engagement on the referee’s call by ensuring feet positioning and binding are correct.
If not in a safe position, shout “Not ready ref”.
Front rows keep eyes focused on the target area - “Sight your slot”.
Do not pre-empt the engagement sequence.
Scrum engagement
The front rows should set up opposite their engagement slot rather than directly in front of their opposition (offsetting).
Engage after following the sequence and only on the referee’s call of “engage”. (This is not a command, but an indication that front rows may come together when ready.)
Loose-head prop uses the left arm to bind onto the back or side of the opposing tight head prop’s jersey.
Tight head prop binds on to the opposing loose head prop’s jersey using the right arm.
Props must not exert downward pressure.
No player other than a prop may hold an opponent.
All players bind firmly and in accordance with the Laws of the Game throughout and until the scrum is complete.
Getting the timing, binding and posture right throughout the scrum engagement sequence are key principles of competitive and safe scrummaging. To improve technique in a safe manner, it is best to progress from one to three to five to eight player scrums - if possible, using a referee.
Rugby 08 Lineout Tips
The line out is when the ball is thrown in from the sideline by the hooker and the second rows are the main catchers. Having a strong line out is crucial, there have been plenty of teams that have been pinned down or lose their ball countless of times in the opponents red zone (22m).
The current best line out jumper is Victor Matfield Springboks
Dan Vickerman
Chris Jack
Ali Williams
Bakkies Botha
3 Line out ranges. Short and mid set you up for set plays.
short: Jump first / Throw in: shortly after
mid: Throw in first / Jump shortly after
long: Throw in first / Jump when ball has traveled pass mid
Advanced line out tips
When the elbow moves he is about to throw.
It is easier to use the short jump to steal the opponents line out because it can also steal balls from middle.
Reading long line outs is much harder.
Quick short line out then quick pass can catch the opponents back line off side giving you advantage.
When you are in the 5m zone do a long line out and he will score because he is 1on1 with his opponent and no one can stop him that close.
Real Line out highlights with Italy doing a illegal tackle!
Video Highlight Lineouts
3 Responses to “Rugby 08 Lineout Tips”
nzroco - lineout tip: July 28, 2008
i found if you throw to middle higher chance they steal from you
Reply
Loy35: October 22, 2009
When you are asked about salaries,I suggest that you ask what he or she would say in your position.
Monday, 26 July 2010
8 tips menjadi coach yang hebat(malay version)
1. Drills teach technique not decision making
Drills boleh mengajar pemain cara cara yang betul untuk melakukan teknik seperti kemahiran menyepak, menangkap , membuat hantaran dan sebagainya. tetapi sebenarnya drill tidak boleh membina keupayaan membuat keputusan yang tepat semasa dalam permainan- seperti kemana harus disepak dan kemana harus pemain itu membuat hantaran. Jadi coach yang hanya menyediakan pasukannya dengan sesi drill hanya menyediakan separuh sahaja kemahiran kepada pemain2 nya. pemain2 saya sendiri kadang2 tidak tahu kemana harus di passing bola dan kapada siapa sepatutnya bola di beri jadi selain drill coach juga seharusnya menerangkan kpd pemain kepada siapa harus dia memberi bola dan kenapa.
2. Encourage Team Play
Satu kerja yang sukar bagi mana2 coach yang mahu mengajar pemain2 yang baru hendak berjinak dengan permainan ragbi.tetapi kita sebagai coach haruslah menghadkan masa kepada pemain untuk berlari semasa memegang bola. Selepas beberapa tempoh waktu kita akan dapat lihat bagaimana mereka akan belajar bagaimana membuat hantaran disamping support rakan2 mereka sendiri. perkara ini memang mengambil masa. Jadi usah kita bimbang kerana permainan ini adalah satu permainan yng bukan boleh dimahirkan dalam jangka tempoh yang pantas.
3. Keep them moving
pemain-pemain tidak seharusnya dibiarkan berdiri menunggu giliran semasa kita membuat sesuatu kemahiran kepada pemain2 lain. sekiranya pemain2 ini menunggu sehingga lebih dari 30 saat mereka akan nula hilang tumpuan. jadi coach seharusnya merancang untuk melibatkan pemain dengan drill yang berterusan dan melibatkan semua pemain tanpa mengira posisi mereka. secara alternatifnya kita haruslah merancang second drill untuk kemahiran yang berbeza dari kemahiran pertama tadi seperti quick handling dan passing the ball. sekiranya kita leka pemain2 akan mula bercakap2 sesama mereka dan mula hilang tumpuan.
4. seimbangkan antara kerja keras dan keseronokan
Selalulah ingat yang setiap latihan yang kita kendalikan dengan memberi mereka satu sessi latihan yang keras tanpa memberi mereka peluang untuk senyum , ketawa atau berehat akhirnya kita akan dapati mereka akan mula bosan dan memberontak.
5. kepimpinan melalui teladan
sebagai jurulatih remaja kita seharusnya menjadi contoh kepada pemain2 untuk menarik kepercayaan dan hormat mereka kepada kita.jadi sebenarnya pemain2 remaja ini sebenarnya mahu kita menjadi role model kepada mereka. bagaimana caranya, mudah sahaja, cara kita berpakaian, attitude kita adalah contoh terbaik untuk mereka ikut.semasa latihan , tunjukkan contoh seperti proper dress dan memakai kasut yg sesuai, jgn sekali2 memakai kasut selipar semasa latihan.
6.penumpuan
tumpuan remaja ini sangat kurang berbanding pemain2 dewasa. sentiasa bersedia untuk berubah kepada drill yang seterusnya jika kita merasai sebahagian besar pemain sudah mula hilang tumpuan semasa latihan. rancang kemahiran yang teratur sebelum turun latihan, kerana pemain akan sentiasa menunggu kelainan dari kita sebenarnya.kemahiran yang sama membuatkan mereka akan merasa bosan.
7. The importance of ball skills
mulakan setiap sesi latihan dengan handling drill. Encourage mereka untuk membeli sendiri bola setiap seorng supaya mereka dapat membawa kemana sahaja dan bermain2 dirumah. dengan ini akan menjadi satu budaya kepada mereka dirumah semasa musim cuti sekolah atau semasa tiada latihan dipadang sekolah.
dengan ini akan dapat meningkatkan keyakinan mereka secara tidak langsung.
8.pemain2 remaja tidak suka fitness
budak2 memang tidak suka dengan latihan fitness. bagai mana cara mengatsinya ialah dengan merangkumkan semua sesi kecergasan ini dengan drill supaya mereka kurang merasai kepayahan fitness ini.
kurangkan sedikit masa rehat mereka dan cuba merancang drill yang merangkumi fitness sekali tanpa mereka sedari.
Posted by malaysiarugby.blogspot.com at 8:26 AM 0 comments
Drills boleh mengajar pemain cara cara yang betul untuk melakukan teknik seperti kemahiran menyepak, menangkap , membuat hantaran dan sebagainya. tetapi sebenarnya drill tidak boleh membina keupayaan membuat keputusan yang tepat semasa dalam permainan- seperti kemana harus disepak dan kemana harus pemain itu membuat hantaran. Jadi coach yang hanya menyediakan pasukannya dengan sesi drill hanya menyediakan separuh sahaja kemahiran kepada pemain2 nya. pemain2 saya sendiri kadang2 tidak tahu kemana harus di passing bola dan kapada siapa sepatutnya bola di beri jadi selain drill coach juga seharusnya menerangkan kpd pemain kepada siapa harus dia memberi bola dan kenapa.
2. Encourage Team Play
Satu kerja yang sukar bagi mana2 coach yang mahu mengajar pemain2 yang baru hendak berjinak dengan permainan ragbi.tetapi kita sebagai coach haruslah menghadkan masa kepada pemain untuk berlari semasa memegang bola. Selepas beberapa tempoh waktu kita akan dapat lihat bagaimana mereka akan belajar bagaimana membuat hantaran disamping support rakan2 mereka sendiri. perkara ini memang mengambil masa. Jadi usah kita bimbang kerana permainan ini adalah satu permainan yng bukan boleh dimahirkan dalam jangka tempoh yang pantas.
3. Keep them moving
pemain-pemain tidak seharusnya dibiarkan berdiri menunggu giliran semasa kita membuat sesuatu kemahiran kepada pemain2 lain. sekiranya pemain2 ini menunggu sehingga lebih dari 30 saat mereka akan nula hilang tumpuan. jadi coach seharusnya merancang untuk melibatkan pemain dengan drill yang berterusan dan melibatkan semua pemain tanpa mengira posisi mereka. secara alternatifnya kita haruslah merancang second drill untuk kemahiran yang berbeza dari kemahiran pertama tadi seperti quick handling dan passing the ball. sekiranya kita leka pemain2 akan mula bercakap2 sesama mereka dan mula hilang tumpuan.
4. seimbangkan antara kerja keras dan keseronokan
Selalulah ingat yang setiap latihan yang kita kendalikan dengan memberi mereka satu sessi latihan yang keras tanpa memberi mereka peluang untuk senyum , ketawa atau berehat akhirnya kita akan dapati mereka akan mula bosan dan memberontak.
5. kepimpinan melalui teladan
sebagai jurulatih remaja kita seharusnya menjadi contoh kepada pemain2 untuk menarik kepercayaan dan hormat mereka kepada kita.jadi sebenarnya pemain2 remaja ini sebenarnya mahu kita menjadi role model kepada mereka. bagaimana caranya, mudah sahaja, cara kita berpakaian, attitude kita adalah contoh terbaik untuk mereka ikut.semasa latihan , tunjukkan contoh seperti proper dress dan memakai kasut yg sesuai, jgn sekali2 memakai kasut selipar semasa latihan.
6.penumpuan
tumpuan remaja ini sangat kurang berbanding pemain2 dewasa. sentiasa bersedia untuk berubah kepada drill yang seterusnya jika kita merasai sebahagian besar pemain sudah mula hilang tumpuan semasa latihan. rancang kemahiran yang teratur sebelum turun latihan, kerana pemain akan sentiasa menunggu kelainan dari kita sebenarnya.kemahiran yang sama membuatkan mereka akan merasa bosan.
7. The importance of ball skills
mulakan setiap sesi latihan dengan handling drill. Encourage mereka untuk membeli sendiri bola setiap seorng supaya mereka dapat membawa kemana sahaja dan bermain2 dirumah. dengan ini akan menjadi satu budaya kepada mereka dirumah semasa musim cuti sekolah atau semasa tiada latihan dipadang sekolah.
dengan ini akan dapat meningkatkan keyakinan mereka secara tidak langsung.
8.pemain2 remaja tidak suka fitness
budak2 memang tidak suka dengan latihan fitness. bagai mana cara mengatsinya ialah dengan merangkumkan semua sesi kecergasan ini dengan drill supaya mereka kurang merasai kepayahan fitness ini.
kurangkan sedikit masa rehat mereka dan cuba merancang drill yang merangkumi fitness sekali tanpa mereka sedari.
Posted by malaysiarugby.blogspot.com at 8:26 AM 0 comments
The Basic:catch ball under pressure
How to set it up
1.In a 5m box, have one attacker and one defender.
2.To begin with, you feed the ball. The defender moves forward to tackle when the attacker moves.
3.The attacker must focus on the pass and not the defender.
Start with the pass going slightly deeper to give the catcher more time and less pressure.
4.As the players develop, make the pass flatter, increasing the pressure and catching skills needed.
Use the following rugby coaching session to improve your players' skills and ability to catch under pressure.
How to develop it
1.Add another attacker so the catcher under pressure has the option of passing.
2.Add a second defender and make it a 2 v 2 pressure rugby drill.
3.Vary the delivery of the ball. Use high passes, low passes, the ball rolled along the ground or chipped in the air.
4.Change the starting point for the defender to create different problems for the catcher.
1.In a 5m box, have one attacker and one defender.
2.To begin with, you feed the ball. The defender moves forward to tackle when the attacker moves.
3.The attacker must focus on the pass and not the defender.
Start with the pass going slightly deeper to give the catcher more time and less pressure.
4.As the players develop, make the pass flatter, increasing the pressure and catching skills needed.
Use the following rugby coaching session to improve your players' skills and ability to catch under pressure.
How to develop it
1.Add another attacker so the catcher under pressure has the option of passing.
2.Add a second defender and make it a 2 v 2 pressure rugby drill.
3.Vary the delivery of the ball. Use high passes, low passes, the ball rolled along the ground or chipped in the air.
4.Change the starting point for the defender to create different problems for the catcher.
Monday, 5 July 2010
History of rugby
The origin of rugby football is often credited to a young man named William Webb Ellis who "took the ball in his arms [i.e. caught the ball] and ran" while playing a form of football at Rugby school in 1823.
However historians have questioned the authenticity of this story, beginning with an official investigation by the Old Rugbeian Society in 1895. Nonetheless, the trophy for the Rugby World Cup bears the name of "Webb Ellis" in his honour, and a plaque at the school commemorates the "achievement."
From Wikipedia
Playing football has a long tradition in England, and football games had probably taken place at Rugby school for 200 years before three boys published the first set of written rules in 1845. However, the game they presented resembled "Hurling to Goal", described by Richard Carew in his 1602 work, 'Survey of Cornwall'. Cornish hurlers traveled to London to play 'demonstration matches' of the sport several times in the seventeenth century.Until the formation of the Football Association (FA) in October 1863 opposing football teams agreed on a set of rules before each match. Teams that competed against each other regularly tended to agree to play a similar style of football.
Rugby football has a claim to the world's first "football clubs"; the Barnes Club (as it was known), formed in London in 1839, and Guy's Hospital Football Club (1843). However the continuity of these two clubs has not been established by documentation. Dublin University Football Club is the world's oldest documented football club in any code, having been formed in 1854; it currently plays rugby union in the All Ireland League Division Two. Likewise Edinburgh Academical Football Club was formed in Scotland in 1857-58. Blackheath Rugby Club was founded in 1858 and is the oldest documented rugby club in England. It was a founding member of The Football Association. When it became clear that the FA would not allow running with the ball in hand and to "charge, hold, trip or hack him, or to wrest the ball from him" ('hack' meaning to kick opposing players' legs, a feature of the rugby game at the time), Blackheath withdrew from the FA, just over a month after the initial meeting. Other rugby clubs followed this lead and did not join the FA.
For the next few years rugby clubs continued to agree on rules before the start of each game as they had always done, but on January 26, 1871, the Rugby Football Union (RFU) formed, leading to the standardisation of the rules for all clubs in England that played a variety of the Rugby school laws.[4] Soon most countries with a sizeable rugby community had formed their own national unions. In 1886, the International Rugby Board (IRB) become the world governing and law-making body for rugby. The RFU recognised it as such in 1890.
The introduction of rugby into New Zealand was by Charles John Monro, son of Sir David Monro, then speaker of the New Zealand House of Representatives. The younger Monro had been sent to Christ's College, East Finchley, in north London, England. That school had adopted rugby rules and Monro became an enthusiastic convert. He brought the game back to his native Nelson, and arranged the first rugby match, between Nelson College and Nelson Football Club, on May 14, 1870. However a form of rugby was being played at Christ's College, Canterbury in 1853.[5]. In North America, rugby developed into American football and into Canadian football.
The 1890s saw a clash of cultures within the game, between working men's rugby clubs of northern England and predominantly middle-class southern clubs, a dispute revolving around the nature of professionalism within the game. Several clubs had made payments to their players to compensate for loss of working time, when either playing or training. These "broken time" payments were seen as an affront to the Corinthian ideal by the gentlemen who administered the game. On August 29, 1895 22 clubs split from the RFU and met at the George Hotel in Huddersfield to form the Northern Rugby Football Union (NRFU), commonly called the Northern Union (NU). NRFU rules gradually diverged from those of rugby union, although the name rugby league did not become official until the Northern Rugby League formed in 1901. The name Rugby Football League (RFL) dates from 1922. A similar schism opened up in Australia and other rugby-playing nations. Initially, rugby league in Australia operated under the same rules as rugby union. But after a tour by a professional New Zealand team in 1907 of Australia and Great Britain, and an Australian Rugby League tour of Great Britain the next year, rugby league teams in the southern hemisphere adopted rugby league rules. For clarity and convenience it became necessary to differentiate the two codes of rugby. The code played by those teams who remained in national organizations which were members of the IRB became known as "rugby union". The code played by those teams which played "open" rugby and allowed professionals as well as amateurs became known as "rugby league".
On August 26, 1995 the IRB declared rugby union an "open" game and removed all restrictions on payments or benefits to those connected with the game. It did this because of a committee conclusion that to do so was the only way to end the hypocrisy of shamateurism and to keep control of rugby union (there were rumours that Rupert Murdoch was planning to finance a Southern Hemisphere professional league). The move from amateurism to professionalism has arguably increased the quality of rugby being played. However, professionalism has meant a huge increase in the gap between the top nations and the second tier. Alongside the success stories there have been some famous rugby clubs which have not coped well with the new era. Increasing popularity in recent years has led to diversification; women's rugby is increasingly popular in the US and Canada.
The professionalisation of rugby union has created a larger and more international supporter base than before and very large crowds in international competitions. Sponsorship and club attendance is also increasing in rugby union, with many English premiership clubs seeking to expand their existing ground capacity. Attendances for major international rugby union matches are generally sell-outs. As rugby union has grown, the increased funds generated have allowed the opportunity for big money deals bringing top-level rugby league players over to rugby union.
Rules of Rugby pt.1
| Rugby Mouthguard |
Mouthguard All players on the rugby fiels must have a mouthguard, a small piece of equipment that the player wears in their mouth over their teeth. It is an essential part of the safety equipment needed to play for rugby. The guard protects the teeth, the gums and it also prevents a player from biting their tongue. The best mouthguards are custom made by a dentist taking a mould of the players mouth. The mouthguard is cast around this mould and the fit is perfect with a perfect fit to the mouth and the teeth. DIY unmoulded rubber mouthguards, which can be softened in hot water and then moulded to the teeth are also available. |
Rules of Rugby pt.2
| Body Protection |
Body ProtectionAs well as light helmets, shoulder padding and protective vests are increasingly being worn. The nature and maximum amount of the protective measures available are stipulated the International Rugby Board. This specifies that:
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Rules of Rugby pt.3
| Rugby Boots |
| Modern Rugby boots are very similar to football / soccer boots, a slipper with a low profile delivering flexibility with low weight. Rugby boots generally have studs and for safety reasons, forwards must have studs in their boots. studs can be made from aluminium or a hard plastic. The design and materials must conform to the IRB regulations Referees must check all players' studs before a game to ensure that they all meet the standrd. Studs that are worn must be replaced before a player can join the game. This is to eliminate the potential for a stud causing a wound Generally there are two types of stud pattern worn: the 8 stud or the 6 stud.
Plastic "blade" studs, common in soccer, are an increasingly frequent choice among backs . |
Rules of Rugby pt.4
| Rugby Equipment |
Traditional rugby union kit
Rugby shirt and shortsRugby shirts are very strong to counter the tugging and pulling in a game. But they also need to be light and comfortable too. Contemporary shirts use lightweight synthetic materials. Forwards wear shirts that have strengthened areas where their team-mates can hold onto.The back of a player's shirt will have his position number. In most scenarios, a sponsor's logo is on the front of the shirt. There are usually two shirts in use - a 'Home' shirt for normal matches and an 'away' shirt used when there is a clash with the other team's colours. Depending on the p[layer's position, his shirt may be very tight to make it more difficult for the opponent to grab Rugby shorts are made from heavy-duty cotton, reinforced to take the strains of rugby union. Forwards use special shorts for line-outs that are strengthened to take the strain when when they are lifted. |
Rules of Rugby pt.5
A rugby union team consists of 15 players: eight forwards, numbered 1 to 8, and seven backs, numbered 9 to 15[1]. Depending upon the competition, there may be up to seven replacements (substitutes or reserves). Professional rugby contains seven reserves, with a player being allowed to be substituted only once, unless they are a front-row specialist player and are replacing an injured front-row player. Another exception to this rule is the "blood bin", where a player with a visible and bleeding injury must leave the field and then return to continue play after receiving treatment providing this is within 15 minutes of the player leaving the field (actual time, not game clock). A player sent to the blood bin may be replaced by another player during treatment. If the bloodied player returns to play within 15 minutes, it is not counted as a substitution.The main role of the forwards is to gain and retain possession of the ball. They take part in set pieces of the scrum and the line-out. Generally, forwards are larger than the backs, which generally makes them stronger but slower. Forwards also have a role in taking the ball forwards, but generally do so by driving into the opposing forwards. Increasingly back row forwards such as flankers and the number 8 are becoming athletic and fast, staying out of the breakdown to participate in running moves with the backs. The role of the backs is to move the game forward by running or kicking the ball. The scrum-half will gain possession of the ball from the forwards and usually feed it to the fly half also known as the outside half (no.10) who then controls how the attacking team will proceed. The backline will tend to score its tries by focusing on the tactical placement of players, creating holes in the opposition defense line. A successful backline will cause the opposition defense to commit too many players at strategic points creating space to open up for the faster, outside backs (wingers and fullback). The following diagram locates the various positions in the 15-man team. All members of the starting 15 wear jerseys, numbered from 1 to 15, and keyed to their positions (though alternatives exist; see rugby union positions and rugby union numbering schemes for more information). The first eight players, known as forwards or the pack, play in the scrum. The remaining seven players are the backs. Rugby union positions
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Rules of Rugby pt.6
The Game
A rugby union game is called a 'Match'. It is a competition between two teams
Each match lasts for 80 minutes plus time added to account for injuries and stoppages during the game.
A match consists of two halves of 40 minutes each. It is controlled by a single referee on the firld of play, two assistant referees (touch judges), and in professional matches, a match official called the video referee who can use television replays to rule on a particular incident.
The object of the entire game is that each team scores as many points as possible. The team with the greater number of points when time is over wins the match.
Scoring
Points are scored by either scoring a try or a goal.
A try is only scored when the player takes the ball across the goal line and grounds the ball. Grounding happens when the ball is on the ground and the player's hand is on the ball. This 'try' is worth 5 points.
A goal is scored by kicking the ball between the uprights and above the crossbar of the goal posts. T
here are three ways to score a goal:
- a dropped goal (scored in open play where the ball must hit the ground immediately before it is kicked);
- a penalty goal (awarded after the opposing side infringes against the laws of rugby and may be kicked from a stationary ground position or by drop kick); and
- a conversion (awarded after a try is scored) by either a drop kick or a place kick. A penalty or dropped goal is worth 3 points; a conversion is worth 2 points.
The Playing Area
The pitch must have 100 meters or less between the goalposts and an in-goal area behind each post. The length of the in-goal must be between 10 meters 22 meters.
The pitch must be less than or equal to 70 meters wide.
The goal posts are 'H' shaped and are placed in the middle of the goal line. The two uprights are placed exactly 5.6 metres apart and the crossbar that links them is 3 meters above the ground.
Playing the game
The team currently with the ball (called 'having possession') moves the ball up the field toward his opponent's goal line or to try for a dropped goal. These are the only two ways a team can score in 'open play'.
In moving the ball up the field, the team with possession meets with the defending team who wish to
- stop their opponent's progress; or
- take control of the ball (A 'turn over')
- attack the other goal
This process is repeated until
- Someone violates the Laws of the game - a foul;
- the ball moves off the field of play - into touch; or a
- try or goal is scored.
Ball Travel
The team in possession may choose to advance by kicking the ball forward. The ball may be passed from one player's hand to another as long as the ball does not travel forwards in the pass. Rugby union is one of the few ball games where the ball cannot be passed forwards.
Offside
Any player who is part of the attacking team must be behind the ball to take an active part in the game. A player taking up a position between the ball carrier and the opposition goal is offside and may not join the game or interfere with play.
Tackling
The defending team who wants to take possession will tackle the ball carrier to stop him and make him release the ball. A tackle consists of grabbing hold of the opposing player and bringing them to ground.
A tackled player must either pass or release the ball otherwise a foul is called.Releasing the ball allows the opposition to contest possession of the loose ball in open play. Play continues like this until a rule is broken or the ball goes out of play.
Line Out
If the ball goes into touch it is thrown back into play. This may be taken quickly from one player to a member of his own team. More usual is the 'line-out'; here, both teams line up in equal numbers, one metre apart and contest a ball thrown between them.
Restarts
If the game stops because a rule has been broken, play restarts with either
- a scrum,
- free kick or
- penalty kick
The decision whether to award a Penalty Kick or a Free kick rests with the refereeing team and is dependent on the nature and severity of the infringement. A penalty is a more severe award than a free kick
Kicking for Goal
The attacking team may score by kicking the ball between the posts and above the cross-bar. When attempting to kick for goal the ball may only be kicked from the ground:
In the case of a place such as a penalty kick the ball can sit in a small plastic cradle or pile of sand. From open play, the player drops the ball to the ground and kicks it - this takes skill and timing.
A successful kick at goal is worth three points.
Scoring a Try
The most prized and most valuable scoring method is a 'try' attained by grounding the ball in the in-goal area behind the goal line. This is worth five points.
Conversion
After scoring a try, the attacking team are awarded the opportunity to have a free kick at the goal. This is called a conversion
The conversion kick is taken from a point between the two sets of posts directly in line with where the ball touched the ground for the try. The ball may be any distance away from the posts as long as it is along that line.
Kicking the ball between the two upright posts makes a 'converted try' and brings an additional two points
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