EAST RETFORD RUFC

COACHING NOTES

Welcome to a series of brief coaching articles which will appear monthly and explore the various aspects of the game. I hope you enjoy the notes that they help develop your game, generate enjoyment and give you an understanding of why we shout and get so excited on the touchline.

The information is not sacrosanct, but contains tips and guidelines collected over the years. Feel free to respond and offer your thoughts to develop a richer document.

FITNESS DEMANDS

Rugby is a series of high energy activities similar to a sequence of sprints rather than a steady long distance run.  Consequently training has to follow a similar pattern and the adage of “do it ….. and run” is extremely good guidance.  In other words, don’t stop to admire your work having made a good tackle, but get up and recover to provide effective support in attack and defence.

Throughout the game each player must be constantly thinking how he can best contribute to team play, hence the need as expressed in earlier notes for both physical and mental fitness. Commitment from each player is paramount and must be encouraged for successful outcomes.  Players must believe in, support and encourage each other, both in training and match situations.  The end result will be success but it does demand dedication, effort and teamwork.

It is worth remembering that when fatigued, concentration falls with a consequent reduction in skill levels and enjoyment. A fit player will be more resistant to fatigue, recover quickly after exertion and be less subject to injury.

As stated above, activities on the rugby field comprise a mix of steady and high output demands. It is therefore necessary to develop aerobic and anaerobic fitness

• Aerobic is the provision of energy for long term work, i.e. the ability of the circulatory system to feed oxygen from the lungs to the muscles. The system is said to be balanced when the oxygen supply is equal to the demand in the muscles.  Obviously the body’s capacity for transporting and utilising oxygen is limited, but it can be improved some 20% with effective training.

However, the aerobic system is slow to react to sudden demands for energy and so the body activates an alternative quick energy supply – the anaerobic system

• Anaerobic is the provision of energy by the body to meet an excessive demand for oxygen for the system, but with the downside that it generates toxic waste in the form of lactic acid in the muscle.  This leads to muscle fatigue and the system has to slow down while the body recovers. Hence the need for anaerobic fitness.  

In a game situation, the average player will run at least 3 miles comprising a third walking, a third jogging and the balance sprinting.  Each component is of mixed duration, broadly a third 0-5secs, a third 5-10secs and the remainder 10-20secs. Hence the need for effective training.

To summarise, it is vital to be fit for rugby football. Aerobic and anaerobic fitness demands a high level of work to secure the necessary level of fitness to enjoy rugby and remember “the only place where success comes before work is in the dictionary”

 Fitness exercises will be addressed in a later article.

TEAM PLAY

The team comprising 15 players is generally sub divided into backs and forwards but let us consider three groups

• Front five Front and Second row players
• Middle five Back row, scrum half and fly half
• Back five Centres, wingers and full back

To enjoy rugby all players have to be fit and have collectively to work to get beyond the Gain Line. Note the word collectively – it is a team game where support for each other is vital.

The front five,

physically stronger than most, have an important role, winning ball from the set pieces of scrum and lineout and a significant role supporting open play. They must recover from any set piece to support/defend the ball. The front row are specialists – in a scrum they are in direct contact with the opposition, the props in particular bearing the full load imposed by their own and the opposing forwards. The second row are generally adept in the lineout but also have an important role in holding the scrum together, adding their own drive and transferring any additional drive from No 8 to the props. Ideally, the hooker should not bear any loading thus allowing him to adjust position to sight and strike for the ball.

Thus, the role of the front five is securing primary possession closely pursued by that supporting open play to secure secondary possession (ruck and maul). Following set piece play, the front five have to immediately assess how best they can provide effective support and endeavour to re-position quickly. Note the observational, analytical and responsive skills coupled with those physical in getting to the breakdown in play.

Second phase ball is most important. If won quickly, it draws in opposing players, disrupts their defence and gives our attacking players the opportunity to breach the Gain Line and develop further up field movement.

The middle five

provide an important link between forwards and backs, No.8, scrum half and fly half in particular being key players.

No.8 is a creative player undertaking various roles. From the set piece he

• either effectively channels ball to his scrum half then supports the ball carrier/s ready to receive a pass or address the breakdown
• or collects the ball and breaks away normally to his right to break the Gain Line and feed ball to supporting players
• or covers in a defensive role evaluating the development of play to address the most effective route to the breakdown of play.
• throughout, communicates regularly with the scrum half.

The No 8 is a workaholic, constantly moving at pace either supporting attacking play or securing defence.

Alongside No 8 are the flankers, who from set pieces either support possession or attack their opponents. They have to be creative and destructive, quick off the mark with an eye for potential break points in attack and defence. In attack they must closely support back play, be eager for the ball and have an eye for the best option to sustain play up field. Their physique and style of play will determine their position in the scrum - either a permanent role on the left or right of the scrum or consistently undertake blindside and open side roles.

The half backs generally dictate the pattern of play, driven either by team tactics or opportunism of the individual. They must constantly evaluate the strengths and weaknesses of the opposition, regularly communicate their intentions with the team and in particular address their alignment in defence and attack.

The Scrum Half is a ferret constantly close to the play and breakdown, ready to snap up and distribute good ball or take on the bad. He must constantly “chivvy” his forwards to work harder, feed him quality ball and offer him support in a breakdown situation. The game demands exceptional distribution skills both to left and right hand sides – a quick pass (avoiding wind up) from the base of the set piece or breakdown with either a long or short pass, situation dependent.

The Fly Half is the major evaluator of the game who determines the pattern of play. Is the ball to be moved wide, brought back inside, kicked or retained and run at the opposition? He must be positive and be encouraged to develop his flair, encouraged to recognise and take an opportunity and be given effective support. Support is vital but it is important that this player exercises his judgement in assessing the opposition and attacking their weaknesses. Judgement is key - awareness and peripheral vision are vital in developing effective patterns of play.

The back five

These five players provide attacking flair with the ball or undertake a defensive role when their opponents have possession. Centre backs tend to receive ball in pressure situations and are therefore keen to set up moves – scissors, miss moves etc and occasionally introduce the full back into attack. They must possess good peripheral vision, skilled handling capability and adopt intelligent lines of running in both attack and defence. Their tackling must also be effective, striking where possible beyond the Gain Line wrapping up both ball and carrier.

Wingers should be fleet of foot, but must be alert to provide effective support in attack and defence. This demands constant evaluation of the developing game and involves them in 15 man rugby. A winger may cut across field to support play either midfield or out wide should the play develop from his wing towards the other. A redundant winger must also cover the full back position should the latter join in back play.

The full back must be alert to provide a supporting role in attack as well as undertaking the traditional role of defender.

The back alignment is variable and dependent on attack, defence, set piece or second phase. Attack from the set piece is generally well monitored by the opposition – from any set piece a defender is in position to cover his opponent, hence the need to be creative. Options are

• to pass and support
• break forward and either pass or set up
• kick for position

In possession it is vital that alignment and lines of running are maintained, that passing is quality with the ball directed ahead of the supporting player, that support is close by and vigorous, and finally that ball retention is sacrosanct.

A deeper alignment is suggested in attack where the extra space allows play to develop. Care however must be exercised to break the Gain Line so speed of handling and running are important. Depth can be obtained by either playing the fly half deep with supporting backs shallow and close, or the backs laying at a steeper angle and wider across field.

It is imperative that, to breach the Gain line, the ball is carried forward. Communication, decision making and lines of running are very important. An effective line of run is one up field at a slight angle to the touch line. Team members should be aware of the intention of play and be available to tender support. Should breakdown occur, the ball carrier must rapidly select the most effective option.

Defence alignment should be relatively flat and close to the Gain Line with the objective of driving the Tackle Line ahead of the Gain Line. The backs should move towards their opponents retaining alignment to minimise “side” gaps occurring. The movement should be swift but controlled putting pressure on their opponents, reducing their thinking time and positioning them for the tackle on the outside.

Finally, perhaps the most important element in a game is the Second phase. In attack it is imperative that ball retention is maintained and preferably secured quickly for transfer to the outfield where gaps are likely in the opposing defence. Quick ball denies the opposition time to reorganise defence.

Summarising, it is important that all players are aware of their fundamental duties, that they are fit and prepared to work mentally and physically for the whole game. The resultant enjoyment is immeasurable.

GAIN LINE

The Gain Line is an imaginary line running across field through the centre of any re-start position – kick off, drop out, scrum, lineout and/or tackle point. The concept of the Gain Line is most important – it has to be crossed to go forward and defended to repel the opposition.

Key factors in the crossing and defending the gain line are possession, position and pace. Let us consider and analyse some typical game situations

• From a kick off, the Gain Line is the centre line. If the opposition kick off they immediately cross the Gain Line, so it is vitally important that the ball is effectively collected (possession), the catcher supported and the drive forward established. Your position at kick off is important and so too is the pace at which you move to support the ball carrier. Move immediately the ball is kicked, thinking how you can best support/recover the ball.
• Driving forward creates a number of opportunities, most probably secondary possession (ruck or maul). It is important now to secure clean ball and drive forward again to disrupt the opponents defence. The quicker and more effectively this is achieved the more disruptive the action. Why – because it is unlikely that the defence will have retained one on one marking and, consequently, there will be gaps midfield. Hence the need for quick ball and effective support coming from a deep position at pace to receive ball and attack the Gain Line. Awareness and application are key factors – look and think swiftly – consider your most effective role.
• Having penetrated the Gain Line it is vital to retain possession. The ball carrier will either pass to support or take on an opponent. Should the latter be adopted, the body position of the carrier, both in the drive and on the ground is all important to retain possession. Early support is vital – body angles, strength, speed and drive are all key factors necessary to get beyond the Gain Line. Again an awareness of your most effective role in such a situation is vital.

To summarise, to get beyond the Gain Line we have to have strength, speed and stamina, be in the correct position and apply effective pressure at all times. We have to constantly be aware of unfolding patterns of play and be quickly in position to support/recover possession. In short, we have to work continuously both physically and mentally to optimise support to the team throughout the whole game and strive to position ourselves behind the ball. Support is impossible ahead of the ball.

The above is a reminder that physical and mental fitness is a key factor in the performance of the individual and subsequently the team.

FITNESS

Physical and mental fitness are key features of the game. Probably, you handle the ball for less than a minute in a game – the rest of the time you are either supporting or chasing the ball to retain or recover possession. This demands significant physical and mental effort to speedily move into position whilst observing and analysing how best to offer effective support.

Physical fitness embraces strength, speed and stamina

Strength is required by all players, not just forwards. All players are required to ruck and maul, tackle and drive. Upper body, arm and leg strength are vital.

Speed is essential at all times. Speed about the park enables you to support or recover the ball. Speed activity is generally a series of short bursts necessary to get into position to offer support in attack and defence. To be able to regularly sprint, to provide a supporting role, is vital.

Stamina is vital for you to give continued support to your team for the whole game – 80 minutes. Your stamina fitness means that you should be able to continuously sustain knocks, give them too, sprint from breakdown to breakdown and think effectively where you should be to offer support in either attack or defence.

Mental fitness ensures that you are continually updating your awareness of the unfolding game situations and taking the most effective action to support the team. Anticipation is another key feature. To look and think, moulded with a degree of anticipation helps you support play effectively. Awareness and backing a hunch will reap reward - anticipate a break and you are on hand to contribute to a score or, conversely, nullify an opponents’ move.

Search out weaknesses in the opposition and convey your observations to team mates. Be positive, have confidence and believe in yourself.

To conclude, if you want to enjoy your rugby you must be fully committed – to be physically and mentally fit, to attend coaching and training sessions regularly and to be a team player. Hard work but well worth the effort.