Control their attack with your defence

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1 VOLUME 2 / ISSUE 1

Winning match warm-ups

Kevin Battle, Head coach, USB, USA

Make tackles countIn the last six months, I have worked hard with Darren Edwards (Wales U20 and Dragons head coach) on making tackles more effective so that the tackled player is on the ground faster. The jargon we use to signpost the techniques to the players are “leg chop”, “shooting the legs” and

Control their attack with your defence

Force the opposition to attack where you want them to – so you can hammer them in defence and turn over the ball.

BY ROB APPLEYARD, WALES U20 SKILLS COACH AND DRAGONS ASSISTANT COACH

“break the legs”. In essence, the players are tackling lower, around the legs, to bring the ball carrier to the ground quickly.

We build the technique by fi rst having the tackler go from high to low just before the tackle. That means he gets his front leg close to the ball carrier (which he cannot do from a low body position)

and then he puts himself into a low body position. From here, he drives the same shoulder as the front foot into the ball carrier at hip height. The player should aim to put his hip behind the shoulder that is driving in, to drive more weight into the tackle. The head now acts as a third arm, turning and driving into the side of the

ball carrier.The tackler now aims to

“break the legs” of the ball carrier, which actually means pulling the knees of the ball carrier together, so the leg is bent and the ball carrier is unbalanced.

Correctly executed and the ball carrier fi nd himself on the ground with the tackler on top of him.

1 2 3 4

Breaking the legs

1. Stay high and balanced before the tackle.

2. Get low just before the tackle.

3. "Break the legs", using the head as a third arm to grab the legs.

4. Land on top of the ball carrier.

Fotu

Post rugby recovery truths

Dr Giles Warrington, Dublin City University, IRE

Backline killer set piece plays

Shannon Fraser, Assistant coach, Fiji

A marriage of body and mind

The Six Nations and Super 15 competitions have fl attered some, deceived others but have proved one thing: the physical contest is as vibrant as it’s ever been.

Talking to some old players, they have told me how training changed to a greater emphasis on physical preparation from about the time of the fi rst World Cup in 1987. In 2011, we want our players back on the training fi eld as soon as possible, so recovery post match is a real focus.

Like the rush to improve physical preparation, there has been lots of “urban myths” about which are the best recovery methods. You may remember being told not to do too much distance running because it damages your speed, or that dynamic stretching pre- match will prevent injuries. With recovery, you are probably telling your players to jump into cold baths, not hot ones, or drink lots of water post game.

Dr Giles Warrington has produced a study on the various “modalities” your players can use to recover. Since there are cost implications as well as knowing whether they are effective, you need to know what easy-win recovery strategies you can employ. Be better informed to help your players.

Good recovery is a basic way to keep the best players involved. Identifying the technical basics is another way of improving performance. Once again, top coaches writing in this issue are working on simple ideas which they have proved work for them. For instance, Wales U20s assistant coach, Rob Appleyard, has seen his team reduce their penalty count and increase their turnover rate by improving basic tackling. Shannon Fraser, the Flying Fijian coach, has broken his backline play into simple questions, so his players can use their most effective moves at the right time.

However, there is more to coaching that just improving the physical and technical aspects. Real improvement comes growing the whole player. Ronnie Heath, one of the most exciting thinkers in talent ID and development, says we need to allow our players more opportunities to try out new ideas in games. This is just one part of the way we can help the best players reach their true potential.

Mind, body and rugby soul are all covered in this issue.

Dispositions of the mind, like limbs of the body, acquire strength by exercise.THOMAS JEFFERSON, letter to Robert Skipwith, Aug. 3, 1771

Dan [email protected]


Stop jackling, start to take the spaceStatistics from games show that good sides make plenty of attempts to steal the ball at the tackle, sometimes known as jackling. What we have observed is that though this may lead to a couple of turnovers in the game, it can also be penalised. In some cases, our “jackler” goes off his feet in his effort to gain the ball, other times the referee deems that the “jackler” has made an illegal attempt for the ball. In either case, the risk and reward does not stack up. In one recent game, we made 45 jackle attempts for a return of three turnovers and six penalties against.

Defensively, at the Dragons and with the Wales U20s, we have started to introduce a policy of driving over the tackled player after the tackle. If after he has made a successful tackle and been fi rst to his feet, instead of going for the ball, he drives through and beyond the tackle in a low body position. He takes up the space beyond the tackle, making it hard for the ball carrier’s support players to put themselves over the ball carrier and protect him.

As the attackers are delayed in protecting the ball, our next defender can come in and compete for the ball. He will not be accused of being part of the tackle and be clear to compete. There has been an improvement in turnovers, or we have been able to slow opposition ball down, allowing our ruck defence to be in position for the next attack.

Practising the tacklePlayer buy-in to a new technique is vitally important. I have players who just want to smash opposition players, chest to chest, so I have to help them understand the advantages of a different approach. The “leg chop” has been quickly adopted by the players, as I have been able to show them clips of how effective it can be when performed correctly.

In training, I introduce the tackle to groups of say 10 to 12 players. I will give a quick explanation, then it’s straight into a demonstration. Since I am still

Positives from a defensive setA defensive set is made up of the tackles and breakdowns in continuous series of phases after a set piece restart. Here are the levels of outcome we would say are positive:

Order of preference

1 Turnover in the tackle

2 A penalty awarded to us

3 A set piece throw in to us

4 A kick to us

5 A gain in territory but their possession

Defence: core skills and tactics


Jumping out of the line

The guards mark the side of the ruck and any runs from the 9. The third defender marks the fi rst receiver, and the next defender covers the space outside the fi rst receiver.

See the "Ruck Chain" for the role of 9.

As the ball is passed out, a defender can "jump" out of the line and into the passing line of the attacking 10. This defender has sprinted ahead of his team mates. As the attacking 10 turns and looks to pass, he will see the defender and may decide not to pass the ball.

If the attacking 10 decides to pull the ball back and behind the front line of attackers, perhaps in anticipation of this move, the "jumper" has to recover his position. He simply runs back into the drifting defenders to continue to cover across the pitch.

Defensive roles: faces and spaces

GUARDS Covering 10

10

Covering the space outside 10

fi ghting fi t (!) I will perform the tackle on a player in slow motion. I will then split the players into pairs and get them to practise the actions as I walk around giving out key points and correcting faults. It is gentle tackling, with the tackler fi nishing off by driving over the player.

I will bring them together, highlight some further points and then split them again, with this time both players fl at on the ground, facing each other. The tackle is now more active, as they both rise at the same time and the tackler puts his opposite number to the ground.

All this takes place in the space of no more than ten minutes. However, it will be an exercise we will return to time and again over the training sessions.

Look at the end resultIn rugby league, teams measure their defensive outcomes in sets of six. At the end of fi ve tackles, when the opposition are forced to continue and run or kick the ball, they see how far the opposition have progressed. We can have the same

Rob AppleyardDefence coach, Newport Dragons

Rob is a former Wales international fl anker with nine caps. He played for Swansea, Cardiff, Sale and the Barbarians. Since fi nishing rugby, he has coached with the Llanelli Scarlets regional academy as well as being a WRU National Skills coach. He was defence coach at the Ospreys. He has coached Carmarthen Quins, Llandovery and Scarlets premiership teams to great success. In 2007 he was appointed assistant coach to the Wales U20 team and after a short break returned to the team again this year. It has been a busy 2010, where he was a full time member of the Scarlets team as skills development coach before taking up his current role as defence coach at Newport Gwent Dragons.

mindset in rugby union. At the end of the phases from a set piece where the opposition started with possession, we can work out whether it is a positive or negative outcome for us. A turnover in the tackle would be the best outcome for us. Other positives would be a gain in territory, a kick to us, a set piece throw in to us, or a penalty awarded to us.

During the phases, they may gain the upper hand, but we can turn this into a positive by careful management of the direction of play. There are positive and negative cycles in the way the attack and defence concede ground at each breakdown. If you watch a game in fast forward, you can see the ebb and fl ow of this happening. We want to control the attack. We should be prepared to give up two or three gain lines to narrow the attacking options.

To manage the opposition we can allow them to gain territory in places we want them to. Though this sounds like it goes against the principles of defence, it works around how attacks

Ruck chain and 9In the “ruck chain”, 9 sits behind the ruck, with two guards on either side. The scrum half also acts as a “plus” defender. If he sees that there are attacking forwards lined up inside their 10, he steps into the line beside the outside guard and inside the player marking the fi rst defender. He can help cover the inside pass. If their 10 decides to pass out, then he drops out of the line and runs behind to sweep.

Positive and negative cyclesA cycle is the ebb and fl ow of territory during a set of phases. From the initial restart, you can concede some ground but gain more ground later in that cycle. That would be a positive cycle.


can make line breaks. A line break through the midfi eld can be devastating, because we cannot cover it as effectively as an attack around the edges of our defence. At the edge of the defence, players can use the touchline as the last defender.

Executing our defenceWe let the attack go towards the touchlines using a push and drift defence. The drift is a movement up and out. The drift is controlled by the end player who controls the size of the drift. The greater the overload in attack, the greater the drift.

From a ruck, once well into the 15m channel we have the numbers on the openside to blitz/rush the opposition denying them the gain line. With the opposition going backwards, and the momentum lost, we would expect them to kick back, unless we have turned the ball over of course.

In summary, our defence is about control. We want to control the attack and push them into places where we can then attack them! If we

bite, and leap forward, we can be exposed. However, we might use a spot tackle from the outside if the player thinks he can take both man and ball.

Defence: core skills and tactics

9

10

9 moves into line if there are forwards inside the attacking fi rst receiver (10).

At Dublin City University, a group of our talented students were challenged to look at the rates of recovery in Rugby,

various strategies used out there, the pro and cons of each, and fi nally to give their recommendations from the spectrum of a professional team level to grassroots.

Measuring recovery is much more diffi cult than assessing performance. Complete recovery has been defi ned as the ability to equal or exceed regular performance, and can be categorised in three forms:1) Immediate recovery between exertions2) Short-term recovery between repeated bouts3) Recovery between training sessions

Recovery has been measured in many different forms, but becomes insignifi cant if subsequent performance is not equal to or better than the initial performance.

Muscle damage markers are also relatively simple to attain, where creatine kinase (CK) and lactate dehydrogenase in particular are both seen to rise following a training stimulus that may cause cellular disruption. These muscle damage markers are used to estimate the effectiveness of popular recovery strategies.

The cost and practical implications of various participation levels is also a factor infl uencing recovery strategies.

Recovery strategiesMassageOne of the problems with establishing massage effectiveness is the inconsistency of techniques. Massage techniques range from a light massage to dynamic soft tissue mobilization to intense deep tissue work.

Massage has been proposed as a means of

Rapid routes to recoveryPost-match and post-training recovery methods are vital for keeping your players in peak condition. We look at the right recovery strategies for your team and take into account the pros and cons of each method listed in light of your time, budget and level of your players.

DR GILES WARRINGTON WITH LINDSEY MCCAUGHEY, ANDREW WALLACE, DES EARLS, DAVID MOLEY, JOE WARNE, SHANE GORE AND KIERAN MORAN, SCHOOL OF HEALTH AND HUMAN PERFORMANCE DUBLIN CITY UNIVERSITY

Conditioning: recovering from training and playing

facilitating recovery by moving blood, fl uid and swelling around the body, however this theory is concluded to be anecdotal in several studies where circulation and lymphatic fl ow did not appear to be improved with massage, or were not as effective as a simple warm down.

There was speculation that massage increases blood fl ow and distribution, but this was not the case in a study examining femoral artery blood fl ow and lactate clearance in the thigh.

There has been benefi t of massage on creatine kinase levels, but this has often shown no improvement on subsequent performance when assessed.

Compression garmentsCompression garments are becoming increasingly popular, and fashionable, as a method of recovery due to their proposed benefi ts, primarily

improving venous return and fl uid distribution around the body.

The companies claim that exerting pressure on the limbs provides performance and recovery benefi ts. Indeed, muscle damage markers have been found to be lower following use of compression garments, however any improvement in subsequent performance was of no signifi cance. Also, some studies have found no signifi cant difference in Lactate dehydrogenase and CK following 12 hours of post recovery with compression garments.

In a specifi c study, four recovery methods (active, passive, contrast water therapy and compression) were examined over 84 hours post regular training. The compression garments showed the highest level of interstitial creatine kinase removal after 48 hours, although the difference was not signifi cantly more than both active and contrast water therapy at 84 hours. The players used Skins ™ on the lower body, concluding that this garment is as effective as active recovery and contrast water therapy.


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Evidence supports compression garments as a means of reducing muscle damage and perceived muscle soreness following exercise, although subsequent performance has shown little benefi t. Considering their ease of use, compression garments may have a place in the recovery routine simply for convenience, when combined with other practices.

CryotherapyCryotherapy is used in many forms including ice baths, cold water therapy, ice packs and ice massage.

The limited research suggests that some

subjective measures have been shown to decrease with the use of cryotherapy, and there has been reduction in creatine kinase levels following active recovery and the use of cryotherapy.

Whole Body Cryotherapy is also becoming a popular method for recovery and involves placing the body in a chamber and being exposed to -110°C air. Recent research in WBC found reduced levels of creatine kinase.

However, some studies have shown that cold water immersion has a negative effect on subsequent performance, and despite reported benefi ts on creatine kinase there is insignifi cant evidence on any performance variable to support its use.

Contrast Water TherapyContrast Water Therapy usually involves the immersion of the body into a warm spa with a cold plunge pool or ice

baths and hot showers.Despite reports of

perceived relief, there is a lack of evidence available to back this method. Contrast therapy is a combination of cryotherapy and thermotherapy, the belief being that the cooling aspect causes vasoconstriction which decreases swelling and infl ammation by slowing down the production of metabolites, whereas vasodilation that occurs during the thermotherapy phase increases blood fl ow.

Contrast Water Therapy comes out on par with active recovery when it comes to removing lactate, but importantly creatine kinase, LDH and next day performance levels have not been found to be improved.

Active RecoveryActive Recovery, commonly known as a cool-down or a warm-down,

involves low intensity exercise, dynamic stretching or a combination.

Active recovery has shown to lower creatine kinase and also blood lactate levels versus passive recovery, although not always. For teams undergoing multiple training sessions per day, lactate clearance would benefi t.

Coupled with cold water submersion or cryotherapy, active recovery has been shown to improve creatine kinase removal. Also, active recovery alone has been shown to improve subsequent performance.

From limited evidence, it would appear that active recovery, when employed immediately post training or game does have an effect of promoting serum creatine kinase clearance. There is also evidence to show that active recovery promotes blood lactate clearance, however this will only be signifi cant if sessions are very close together (1-2 hours).

This would appear to be the gold standard recovery strategy with respect to the evidence available. The addition of other recovery modalities such as cryotherapy may also heighten the therapeutic effects of active recovery.

HydrotherapyHydrotherapy involves any recovery in which the player(s) are submerged in warm water, usually in a swimming pool.

One study demonstrated that underwater massaging (using the jets in a spa) following plyometric exercises helped to maintain explosive performance the following day. Passive recovery activities had a signifi cant reduction in explosiveness. However, in contrast another study found that hot water (38°C) immersion was ineffective at improving subsequent performance.

Reductions in muscle damage markers (creatine kinase, LDH), as well as improved subsequent performance levels have not been found to any signifi cance, so more research is required.

SleepSleep is considered critical for optimal performance and has been identifi ed as an important aspect of recovery. Sleep is essential for the body to re-perform at its desired level.

Sleep quality is more important than the time


RECOVERY JARGONCreatine kinase (CK): a rise in the amount of CK in the blood stream indicates that there has been muscle damage. That’s where CK exists. A reduction in CK means recovery.Lactate dehydrogenase (LDH): a rise in the amount of LDH in the blood stream also indicates there has been damage to the body tissues. A reduction in LDH means recovery.Cryotherapy: a method of removing heat from the body, for instance ice baths or ice packs.


spent asleep as players may be asleep for the adequate number of hours but may only be in a light sleep or endure sleep fragmentation.

If a player’s natural preference for sleep is interfered with, by early morning training for example, the amount and quality of sleep can be affected.

Sleep, which has been shown to aid memory, as a form of recovery from exercise is a topic that has been under researched, yet considering its reported benefi ts and its routine in daily living, correct sleep patterns should be considered as a gold standard practice.

StretchingStretching before or after activity is evident in preventing injury, decreasing soreness, and improving performance.

Research has found that regular stretching led to an increase in sarcomere production which in turn was responsible for an increase in muscle length. Research on pre-exercise stretching up to 60 minutes has reported a negative effect on explosive power. If the reduction in explosive power reduces the benefi t attained from training, then stretching in the last 60 minutes of a recovery period may be seen to be highly inappropriate.

Stretching post exercise is commonly seen as a technique for reducing injury, however some research indicates that is not the case. Extensive data reviewed does not highlight this method of recovery as the gold standard while there is also evidence that it may have a negative effect on performance.

ProteinProtein supplementation is a popular recovery aid. The key components of proteins are various amino acids, which are the building blocks for the construction and repair of cells within the body. Types of protein include whey and soy protein, and casein. Whey protein is the fastest absorbing type, with amino acids appearing in the bloodstream in the shortest time, whereas casein is a “slow” protein that clots in the stomach and delays gastric emptying.

Protein may be important in the recovery of muscle following exercise, but that the dose, timing and type is often using incorrectly. There are simple concepts to be taken from the review, these are; 1) Protein in the region of 1.2 to 1.7g/kg is suffi cient for maximal absorption and adaptation, 2) Protein timing should be

immediate post-exercise, 3) high quality protein that is naturally occurring is suffi cient, there is no need to take any extra dose in powder form. The lack of evidence supporting protein and its effects on subsequent performance make its use questionable, despite research suggesting it is important in muscle growth and repair.

CarbohydratesCarbohydrates (CHO) provide the major source of energy fuel for sports performance and are consistently the

limiting fuel in performance, with stores being diminished within 60-90 minutes of

exercise.Adequate food and fl uid should be

consumed after exercise in order to replenish blood glucose concentration and improve recovery time.

Studies have demonstrated clear performance benefi ts during subsequent exercise after the coupling of protein and carbohydrate versus carbohydrate alone.

The main benefi t of post exercise carbohydrate ingestion is to improve subsequent same day performance, however adequate refueling would appear to be crucial for all as soon as possible to maximise recovery.

HydrationPost exercise hydration is vital for the

recovery. When an athlete in a normal state (resting body water content) loses

2% or greater of body mass, it will have a negative effect on their performance.

Volume and composition of fl uid are the main factors that have an impact on the effectiveness of post exercise hydration. The volume of fl uid consumed should be 1.5 times greater than the amount of sweat lost, in order to allow for urine output. Evidence shows that plain water is not the most effective method for post-exercise rehydration especially when rehydration is required in a short timeframe and in liquid form.

Sodium is lost from the body during sweating, therefore it is imperative that this loss of sodium should be restored. Until this electrolyte is replaced post exercise, the body will not be fully rehydrated. To accomplish total rehydration the fl uid consumed should have sodium levels of 50mmol/L.

It is clear that plain water is not ideal for effi cient rehydration and that sodium should be added to post exercise recovery drinks in order to achieve full rehydration. Post-exercise rehydration is vital for subsequent performance.


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Therefore, this strategy is important to recommend post-exercise.

Current Best Practice guidelinesThere is widespread agreement on what recovery should be preformed post-match or post-training in rugby. The International Rugby Board, Irish Rugby Football Union, New Zealand Rugby Union, South Africa Rugby Union all advocate the use of a post-exercise active recovery immediately upon cessation of exercise. Also static stretching, proper nutrition (including adequate amounts of protein, carbohydrates and fl uids) and passive recovery in the hours after exercise is recommended.

For the post exercise active recovery, between 10 and 20 minutes is encouraged at less than 65% of maximum effort. This is to be followed by static stretching with holds of up to 30 seconds. In terms of post exercise nutrition, the specifi cs of each governing bodies guidelines differs. However, all advocate the consumption of a high glycaemic index food or drink within 30 minutes of exercise fi nishing and a post exercise meal including carbohydrates and protein in close proximity to the ending of the game/session. For hydration, both the IRB and IRFU encourage the consumption of fl uid equivalent to 1.5 times the amount of weight lost during exercise. Additionally the IRB promotes limiting the amount of alcohol consumed in the hours after a game.

Individually each of the governing bodies encourages the use of different styles to promote recovery. The IRB promotes the use of one or a combination of spas, saunas, baths, massage, stretching, and contrast temperature showers after intense exercise. The benefi t of these is predominantly to stimulate blood fl ow according to the IRB Rugby Ready paper. The IRFU gives guidelines on the use of cold shower cryotherapy and active recovery session in both the pool and gym. The SARU encourages the use of recovery modalities such as self massage, compression clothing, cryotherapy baths (<15°C) and contrast showers (15). The SARU also strongly encourages adequate s leep after games and training, a view shared by the IRB who advocate 8 hours plus per night and 20 minutes ‘power naps’ if training twice a day. It is worth noting that the SARU BokSmart© series in which it provides recommendations is referenced with peer reviewed scientifi c journals, unlike any of the other governing bodies guidelines.

Practical ImplicationsGiven that the level of support and fi nances will differ signifi cantly between each level of rugby participation, the cost of each product, as well as the practical implication that may be associated with it is outlined in fi gure 4.

ConclusionIt is clear from a review of current literature coupled with research into the practices and guidelines of professional and international teams that three types of recovery strategies are key to promoting recovery with regard to subsequent performance. Active recovery in the form of a cool down, proper nutrition and adequate sleep are the gold standard recovery for rugby.

Active recovery should be performed at less than 65% of maximum effort for 10-20 minutes. In the 30 minutes post exercise, glycogen stores need to be replenished with some form of high glycaemic index food or drink.

A balanced meal including protein and carbohydrates should then be consumed within an hour of exercise cessation. All three above modalities should be recommended to all levels of competition. Monitoring of player adherence is also recommended. Other strategies that may be utilized are compression garments, contrast water therapy and next day active recovery sessions.

Recommended recovery strategies based on cost and effectiveness

Professional Semi proffessional Junior club

Massage

Compression garments

Active recovery

Cryotherapy

CWT

Hydrotherapy

Stretching

Hydration

Protein

Carbohydrates

Recovery drinks

Sleep



Dr Giles Warrington PhD, FACSMLecturer at Dublin City University

Dr Giles Warrington is a Lecturer in Sport and Exercise Physiology and coordinator of the Applied Sports Performance Research Group in the School of Health and Human Performance at DCU. He is also Head Sports Physiologist and Sports Science Advisor to the Olympic Council of Ireland and was a member of the Irish medical team at the Athens and Beijing Olympic Games. Prior to taking up his academic role at DCU in 2006, Giles worked for 12 years at the National Coaching and Training Centre where he was Head of Player/Athlete Services. Giles was also previously employed by the British Olympic Association where he worked as an Exercise Physiologist at the British Olympic Medical Centre.


Pre-game warm-ups need to be structured and orderly. Players need to know what to expect so they can prepare themselves mentally and physically for the match ahead. I have built up a warm-up routine over the years by using scientifi c data, observation, and good ole’ fashioned trial and error. This routine may vary slightly during the season, but the key is consistency. The coaching team will note how the players react to the routine. It might be players are fl at or too psyched up. We can make slight adjustments for the next warm-up.

The warm-up keeps to set timings, recognising that the bigger the game, the more likely the players will rush elements of the warm-up. The stop watch is always on, so if we are quicker than normal, there will be more pauses.

Working backwardsI like to set out my routine to work backwards from the kick off time. The kick off time is not always the moment you have to be ready on the fi eld. There may be anthems,

or a moment of silence to observe.

Let’s say kick off is at 1pm. At 12.58pm the players leave “the sheds” (changing rooms). Two minutes before they leave, I will say my last words to players. It will not last any longer than two minutes, mainly because the players are not in position to take on much more information. It is also brief because by now they should

My proven pre-match warm-upWell ordered, upbeat routines before the match will energise your players. However, they need to be fi ne-tuned all the time to suit the game ahead and the needs of the team.KEVIN BATTLE, HEAD COACH OF US COLLEGIATE DIVISION I LEAGUE TEAM, UNIVERSITY OF CALIFORNIA, SANTA BARBARA

Match day: warming up body and mind

TWOMINUTESTO KICK-OFF

know what they need to be doing!

In these two minutes, the fi rst 90 seconds will be technical and tactical reminders: I will be reaffi rming the game plan, stress something in the set pieces, or highlighting a technical area like the breakdown that we want to work harder on today. For example, I might say: “Let’s play our rugby their half (territory), close them down in defence around the fringes (technical), and work off the top of the lineout (set piece)”, adding some details as I say it.

For the last 30 seconds, it will be an emotional message. It might be that I need to add some fi re to their bellies, or make a more personal point. I am challenging the players to think what the game means to them. It might be a famous quote or something that is particular to this game – like a local rival. However, the emotional pick-me-up is based on what we have talked about throughout the week in our meetings or training.

I plan what I am going to say in advance and rehearse the words I am

THE FOLDRUCKUCUCUUUCCUUCKCKCKCKCKCKKKKKKKCKCKTHE HOLD

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The foldPlayers coming from the previous ruck area who are getting to the other side of the ruck to defend. They are folding around the corner of the ruck. The fold is important because it is the most likely place the attack will go.

Checking the defensive systemIn the warm up, run a couple of attacks with the substitutes. Check to see if defenders who are not going to the far side of the ruck, maintain their place on the near side.

I want to see that our team is launching off the defensive line and in position to make a good aggressive tackle. Players are looking to maintain their spacing with their team mates on the left and right and keeping onside. There will be gentle reminders if mistakes are made. Also, we want to identify if players are missing their assignments: for instance, are the players in place at the ruck?

will rehearse some of their strike moves. Again we are focused on success rather than trying out complicated plays.

The forward unit will do some scrum profi ling, including 1 v 1s and 3 v 3s. The lineouts will be a couple of lifts and one or two lineout throw ins.

The split into units happens after we have spent two minutes on handling. This is simply lines

going to use. When I stand in front of them, I may deviate from what I am saying. This is because I can see that we need to place more emphasis on certain areas given the feeling at that moment. I like to keep the emotional level consistent. It is true that some teams need more of an emotional lift, but you need to be wary of fi ring them up too much because that emotional high does not last long. It is better that the players fi ll their own tanks.

In the shed, before I give my fi nal words the team has two minutes “on their own”. Here the players do their last minute preparations, such as fi nding their gum shields, going to the bathroom, putting on the last pieces of taping. I want this all out of the way so we can concentrate together.

On the fi eldOut on the fi eld, the last three to four minutes before we go back in the shed is spent on defence. It is extremely important we have switched on to our defensive patterns. So, numbers depending obviously, we will run the reserves against the team. They will take the ball up, with the starting team making good tough, but not full, contacts.

Prior to the defence session, it will be the team run. It is a short four minute burst. It is important we have success, and the longer we

go on, the more chance we have of players making mistakes. I might do a play from a scrum and then a lineout. The backs will run simple plays and we might develop a couple of phases. For instance, we will throw to number two in the lineout and then have a simple play off 10 followed by a pop to the forwards before spreading the ball to the backs again.

We keep our messages short and positive. Even if the ball is dropped, it is about successfully “making” the next pass, not focusing on negative comments such as saying “don’t drop the ball” or “no missed tackles.” Instead we choose to use phrases such as “let’s improve our passing,” or “We want a 95%% success rate in our tackling today.”

Units and skillsBefore the attack and defence warm-ups, we split into units. This is fi ve minutes of work where the forwards will run through a couple of scrums and then a couple of lineouts. The backs

of four players moving and passing up a short channel. We will pass off one hand for a minute and then swap to the other. It gives the players a chance to get a feel for the ball and conditions. It is short because we want our players to maintain their focus and concentration. As you can see, most of the warm-up has been calculated to reduce the probability of errors.

The dynamic warm-upOur most variable timings are around the dynamic warm-up, where the team comes together for the fi rst time on the fi eld. We will use eight to 12 minutes


Countdown for a game in US top league

1:00pm Kick Off

12:58pm National Anthem

12:57pm Take the Field

12:55pm Coach’s Talk

12:50pm In the Sheds

12:46pm Team Defence

12:41pm Team Attack

12:36pm Forwards/Backs Split

12:33pm Ball Handling

12:20pm Dynamic Warm-up

12:15pm Individual Prep

12:10pm Kickers and Specialty Period

12:03pm Boot Check-Referee’s Talk

11:30am Taping Begins (physios & trainers)

11:00am Jersey Presentation

10:00am Team Breakfast/snack

TWENTY SEVEN

MINUTESTO KICK-OFF

TENMINUTESTO KICK-OFF


FORTYMINUTESTO KICK-OFF

Use one or two simple leaps to check we are lifting correctly and the timing is right.

and a clock put next to them. The atmosphere has to start relaxed and joyful. We are building the intensity. We have to exude success and positivity right up to kick-off to put players in their most confi dent frame of mind.

of successful kicks in front of the posts before moving further out.

Referee’s talkI have found that no matter how well planned and orchestrated your warm-up may be, there is nothing like a 7 minute interruption by the referee to throw everything off balance. While their talk and information is extremely valuable, this abeyance can have a detrimental effect on your players’ mental and physical preparation, not to mention my nerves! As with everything, we seek to control the things that are within our control. For our home match, I will send the referee the directions, kick-off times and warm-up schedule, so that he/she will know when we expect them to conduct their inspection of our boots and to have their chat.

Team roomWhile the on fi eld warm-up is the same whether we are home or away, the off fi eld meetings will be different. If we are at home, we like to do a jersey presentation and a video viewing of us doing things well. Perhaps this might be a great attacking sequence or defensive stand. It starts the theme of us “doing things well” as an emotional feeling that we want to continue.

We will need to allow time for our physio team to do their work. At home games we can have a couple of people preparing the players. Away games this is limited, so there needs to be more time allocated to this task.

All the timings are posted

Kevin BattleHead coach, University of California, Santa Barbara

Kevin has been head coach of the University of California, Santa Barbara rugby team since 2000. He has served numerous appointments within USA Rugby as coach, manager, and selector for the Collegiate All-Americans, USA Falcons, USA Hawks, Men’s National Team Sevens and 2009 Sevens World Cup. He has worked with college level and professional athletes around the world and directed local rugby programmes for children.He founded the Santa Barbara Rugby Academy which is America’s only full-time rugby academy and community college programme for talented young athletes.

depending on the team. An anxious team might be fi nished in eight!

Like regular dynamic warm-ups, we aim to replicate the movements used in the game. Players will do simple exercises like high knees, butt kicks and side lunges. They will move

up in four man lines, which replicate the small groups players naturally work in on the pitch. They will launch off the line with the call: “Ready, ready, ready, fi re”.

Unlike some teams, we do not use a ball in the dynamic part of the warm-up. For me it’s a matter of personal preference.

Before the team startsPlayers should be out on the pitch at least fi ve minutes before the dynamic warm- up starts. This gives them the chance to do their own work. Some backs like to do some running and passing, forwards loosening their shoulder or driving into shields. It is an individual time and recognises that each player has personal preferences.

The goal kickers will probably have been out even earlier. I want them to focus on success fi rst. Plenty

TWO HOURSTO KICK-OFF

FORTY FIVE

MINUTESTO KICK-OFF

Handling success essentialWe use simple handing drills as part of the warm-up. Just four players in each group work across the box. We work off one hand and then the other, but do not go for more than a couple of minutes. We want the players to have success and increase their feel for the ball in the weather conditions on the day.




Tactics: backline attack

Change of focus for backlinesOver the past few years the game has changed dramatically. First there was the introduction of the ELV’s, which favoured the defensive team, and then the different interpretation of the tackle law that now favours the attacking team. In many ways the game has done a complete 360 back to a focus on possession and away from the “kick happy” days. This, in turn, has evolved our thinking away from defence and back to attacking principles and strategies on maintaining possession.

It is for this reason that I believe there must be a higher emphasis placed on set play attack to generate momentum and put pressure onto your opponent.

Gain the momentum from setpiece back playsYour backline can create pressure from scrums and lineouts. But, you need to be asking the right questions to decide upon the best plays to use.

BY SHANNON FRASER, FLYING FIJIANS ASSISTANT COACH

Finding the answers to the key questionsA backline attacking play from a set-piece is only as

good as the skill level of the players in the situation presented to them. Simply copying a play seen done by another team will be

ineffective if the four key questions are not considered.

1 What are we trying to achieve?

The objectives of a backline attacking movement can vary depending on the position on the fi eld or the strengths and weakness of both the attacking and defending team. Obviously the general objective of all backline attacks is to take the ball forward. However in doing this there is room for variation. For example, is the objective to simply take the ball forward or is the objective to create space between or around defenders in the hope of breaking the tackle line, thus gaining large amounts of territory?

While both objectives focus on taking the ball forward and over the gain line, there are differences in the use of the attacking key factors that will need to be applied to achieve the

Youquq e

BY

The four key backline questionsIt is important to consider the following questions before we can successfully attack from set piece.1 What are we trying to achieve?2 Where and with whom are we going to achieve this?3 Who is going to assist to make this happen? 4 Who is accountable for retaining possession if this is not achieved?

Advantages of attacking from the set piece:

• Increased space between and around defenders in the defensive line.

• Awareness of where the defenders will be situated – thus you are able to isolate weak defenders and apply pressure.

• Time to set appropriate alignment depth, width and special confi gurations.

Disadvantages of attacking from the set piece:

• Defence will be very structured.

• Defence has time to align with the correct width and shape.

• As the ball is coming from a “true contest”, the quality of possession may vary.



Desired Penetration Channel is through D3 who is slow in moving lateral in the defensive line. Attacking player 11 has very quick footwork and shows great speed, agility and evasion skills in traffi c and thus is identifi ed to attack D3 for the outcome of a line break.

The 10 runs straight to engage and prevent D1 from drifting. The 13 cuts a hard line back towards the outside shoulder of D2 to also engage and prevent them from drifting. This isolates D3 in the defensive line. The 12 runs a fat line (overs) to the outside shoulder of D3, while the 15 and14 also run wide lines. This gives the D3 the impression the ball is going wide and thus the ‘slow lateral moving’ defensive player will react early and over compensate for his defi ciency and attempt to cover the width. The 11 runs a line in following the 12 before cutting back to attack the inside of the D3. The 10 passes the ball behind the 13 to the 11who is hitting the line on the 45º angle to beat the D3 on the inside. Note: If the D3 holds the pass goes to the 12 who links up with the 15 & 14.

If attacking 11 is tackled in the PDC then it is the responsibility of the open side breakaway (7), the Number 8 (8) and the Fly-half (10) to secure possession at the tackle contest. The 12 and 13 are not responsible because if they are running the correct lines they are both running away from the DPC.

Choosing the right "Desired Penetration Channel" (DPC)

D3D2

D1

11

11

1012

13

1415

1012

78

D3 D2 D1


Shannon FraserAssistant coach, Flying Fijians

Shannon played rugby at half back to premiership standard in Australia before turning to coaching. He has worked his way up in the New South Wales Waratahs, from A team assistant coach, and academy coach (where he had an 83% win record). His success in this role led him to be appointed the Fiji national team assistant coach that included a successful World Cup campaign in 2007.He was the Waratahs Super 14 skills and kicking coach in the following two years before becoming head coach of Japanese Top League club NTT Communications, leading them to promotion and semi-fi nals of the All Japan Championship. He then returned as Fijian assistant coach to a successful autumn tour, including a 16-all draw against Wales.

desired outcome.

The key factors of backline attack include:• Alignment• Speed• Angle• Support• Communication

To simply take the ball forward, the best alignment would be shallow, thus eliminating the high degree of speed and angles that could be applied. If the aim of the backline attack was to break the tackle line then the elements of speed and angles would need to be applied, thus the importance of a deeper / wider alignment. The role of the support players would also vary depending on the width and speed of the attack. The support systems will be outlined in section 4.

2Where and with whom are we going

to achieve this?The “where” should be decided by analysing your opponents and fi nding a weakness in their defence. The identifi ed weakness could be a missmatch in size, speed, experience (decision-making) or skill. This is referred to as the desired penetration channel (DPC).

The “whom” will be that person in your attack that has the most dynamic attacking qualities to exploit the defensive weakness identifi ed in the desired penetration channel. This does not have to be your best attacker but the one that has the attacking qualities that best suit to exploit the weaker defender: for instance, 120kg centre to attack the 75kg fl y half.

It is also important to be aware of your opponent’s strengths and your own weakness to ensure that they do not become a focus in the attacking movement.

3Who is going to assist to make this happen?

Once we have identifi ed the “where” and the “whom”, we need to ensure that all other attacking players are playing a role to assist in achieving the desired objectives. To do this we must be aware of the following:• Running lines (attacking

shoulders)• Components and timing

(passes and running lines)

The running lines of all attacking players are crucial to the success of the attacking movement. Support players need to run “defi nite lines” at the correct angle to engage a response from a defender. This will assist in weakening or isolating the defender in the DPC allowing for greater chance of success. This is referred to as “attacking shoulders” off the ball.

Each attacking player

allocate support roles for those players around the ball in the event that the ball carrier is stopped (tackled). This includes a “primary” and “secondary” supporter.

Due to the nature of most backline attacking movements with the use of speed and width; it is hard to rely solely on the back row or forwards to secure position if the play breaks down. It is for this reason that backline players must be responsible for primary support to the ball if it goes into contact.


must be accountable for an element of the attacking movement, whether they have the ball or not. They could be running a line that drags a defender wider or prevents them from drifting will assist to weaken the DPC.

When constructing an attacking movement, ensure the timing of support players is correct so the defence see all players as attacking options and not just decoy runners – there should be no such thing as DECOYS. This means that when the pass is thrown, it can be caught by more than one attacking player.

4Who is accountable for retaining

possession if this is not achieved?Our game is extremely unpredictable and thus even the best designed attacking plays may not have the impact we expect every time. It is for this reason that we need to ensure that we have an effective support network “behind” the ball.

On every attacking movement we need to

A backline support philosophy may be as follows:

• Set piece seam: 10 channel or inside – Ball carrier and forwards.

• Midfi eld: 10 – 13 channel – Ball carrier + one back + forwards.

• Wide edge: Outside 13 channel – Ball carrier + backs (possibly one forward).

No such thing as decoysAny player who is a position to receive the ball is a potential receiver and not a decoy.In constructing your backs moves, make sure there is more than one player in position to receive a pass. And, check that all the players expect to receive that pass.

The Desired Penetration ChannelThe channel where you have created a mismatch:• Bigger player running at smaller player• Faster against slower• More experienced against less experienced (decision

making)• Higher skill, so can use footwork, fends or dummies

Book review: coaching and leadership


❝Just be yourself... and run like crazy❞

In Black and WhiteThe Jake White StoryJake WhiteZebra Press 342pp

Jake White had a childhood dream to play for, or coach, the Springboks. Nothing unusual about that in a South African schoolboy. But White was different. His passion for leadership shone through in an essay written at the age of 17. “I have seen how you can make people believe in themselves; how

you can show people that every single person can be a winner if you want it.” He wasn’t good enough to get near playing for the Boks, but was a coach at 18, leading his school 1st XV, and followed his vision all the way to the top, starting as a PE teacher. The difference was his determination and sheer commitment. “I think about rugby when I wake up, and I think about it before I fall asleep. Sometimes I

dream about it. I don’t know what I would’ve done if I wasn’t part of rugby, but I’m sure I would be a miserable person.”

In Black and White is a slightly sad book in that White’s reward for complete commitment to a goal is a bittersweet one. He won the ultimate prize in the sport, a World Cup, but was unceremoniously booted out of the job he had wanted all his life. It’s tough at the

top, and particularly so in politics-riven South African rugby.

White overcame hurdles growing up. He “never really had a father”. His parents split up when he was 13 and he was forced to change his surname from Westerduin to that of his wife’s new husband. This left him “angry, upset, scared and shocked.” But he learned to accept the change and didn’t let it get in the way – there were more important things to worry about. In his schoolboy essay he wrote: “I believe I was born with a talent for coaching.” His advice to himself and to others pursuing a goal: “Just be yourself…and run like crazy.” White emerges as someone who always tries to be positive and makes a big effort to understand the other point of view.

At the beginning of this book, written with journalist Craig Ray, White says he didn’t want his story to come across as whingeing. But the diffi cult circumstances in which he succeeded in winning make this particular desire an uphill struggle.

His narrative leaves the reader in no doubt that, to put it mildly, the people running South Africa Rugby are a rotten bunch of interfering so-and-sos. They appeared never to be straight with him about his contract, and White claims this became an ongoing distraction. The rancour over his employment terms, stories that he had approached the RFU for a job, plus a spate of injuries, are blamed by

White for the 49-0 trouncing infl icted by Australia on the Springboks

“I believe I was born with a talent for coaching.”

In Black and WhiteInBlackandWhite

Book review: coaching and leadership


in the Tri-Nations in 2006 – the second worst defeat in Bok history.

White, like other post-apartheid Bok coaches, was under pressure to meet the “transformation” agenda under which it is intended that more black players are selected. White was initially criticized for not picking enough despite having very few choices from Super 14 teams, arguing that the structure of the game was having most infl uence on racial balance not his selection policy.

The media seemed always to be reporting that he had or was about to resign, with the suspicion that he was being briefed against internally.

And there was a distinct lack of harmony between head coach and employer. He was grilled for two hours on his selection policy by the President’s Council, who, he claimed, asked questions based on what they had read in the papers.

White was unceremoni-ously dumped out of his offi ce without notice to make way for new SA Rugby managing director Jonathan Stones.

He came under fi re for resting players in the pre-world Cup Tri-Nations – a decision that arguably led to the South African victory and winning the Webb Ellis trophy.

But there was worse. Demonstrating their inability to stop meddling, SA Rugby forced fl anker Luke Watson into White’s squad, despite the head coach believing he was a mediocre player.

To cap it all, SA Rugby invited applications for his job during the World Cup

2007 tournament, as if he didn’t have more important things to worry about.

In a chapter entitled “Hung out to dry” White has a wholly justifi ed moan. “I always knew that South African rugby was riddled with people who had no interest in the game, only in what they could siphon from it.” The pressure of dealing with these people, of being undermined by them, made it seem to White that sometimes the role wasn’t worth the emotional and physical strain it caused. Some would say that goes with the territory.

A reader could hope for, but shouldn’t expect, much coaching detail in such an autobiography. White reveals little about his style, however, there are some fl ashes of inside knowledge.

Former Wallabies coach Eddie Jones in the foreword says Jake White is a “people person”. Jones realized how much time White was prepared to invest in a range of people. No aloof leader, White “goes out of his way to make himself available to his staff and his people in general.” White made a habit of writing pre-match notes to players before big games.

White regularly admits

he continues to learn. He discovered that certain players have to be treated differently from others and that they all need to be treated as individuals. Schalk Burger was “not the best gym-goer”, doesn’t like stretching, and did not have the work ethic that White expected. However, that doesn’t mean he stopped trying to improve Burger. “He’d be an even better player if he did all those things too”. Winger Bryan Habana’s star quality meant he was another player White had to handle in a special way.

Overall, there’s a sense that White doesn’t really want to give much away about tactics – they are too important to winning perhaps. However, he explains about how he developed an “umbrella” defence in place of blitz or drift methods “because my players just wanted to tackle to player in front of them.” “We’d press from the outside (the wings) and ensure that after two passes, the opposition had nowhere to go. They’d have to come back inside, where we’d have players such as Schalk Burger, Juan Smith and Bakkies Botha to hit them.”

The book dives deep into the divided and confl icting culture of South African rugby. When White was appointed in coach development for the Transvaal Rugby Union he met Afrikaans-speaking guys suspicious of an Englishman from Joburg trying to tell them how to understand the game. In 1997 was given a full-time position with SA Rugby, joining Nick Mallett’s coaching team as a technical analyst, but was fi red after some kind of turf war with Mallett’s No 2 Alan Solomons. Job insecurity goes with the job description. White is still looking for a new job in rugby.

Jake White’s Fact FileBorn 19 March 19631986-1994 PE teacher and coach Jeppe Boys High School. 1995-1997 Director of Coaching, Transvaal Rugby Union2000 Assistant Coach, Natal Sharks2000-2001 Springboks Assistant Coach2003-2007 Springbok Head CoachWon Tri Nations (2004)Won World Cup (2007)Took South Africa from 6th in IRB World Rankings (2003) to 1st (2007)IRB International Coach of the Year (2004, 2007)

Jake White’s test record as Bok coachPlayed 53

Won 35

Drawn 1

Lost 17

Winning ratio 66%

“The people running South Africa Rugby are a rotten bunch of interfering so-and-sos.”

Fridge notes: coaching tips from this issue

Published by Green Star Media Ltd, Meadow View, Tannery Lane, Bramley, Guildford, Surrey GU5 0AB, UK. Editor Dan Cottrell Sub editor Mark Hooson Contributors Rob Appleyard, Dr Giles Warrington, Shannon Fraser, Kevin Battle Illustrations Mike Ronald Online Marketing Executive Lucie Lancashire Customer Services Representative Duncan Heard Publisher and Managing Director Andrew Griffi ths © Green Star Media Ltd . All rights reserved.

International Rugby Coaching is a monthly publication for professional, semi-professional and aspiring rugby coaches. It is available by subscription for £97 for 12 issues. To subscribe email [email protected] or call +44 (0)1483 892894.

This publication is protected by national and international copyright laws. International Rugby Coaching will take legal action against any individuals or organisations found to be infringing its rights, and will make that action public. International Rugby Coaching members who have purchased this report may circulate electronic or hard copies to members of their own club or school, provided this is done without commercial gain. However, no part or whole of this report may be circulated elsewhere or displayed on any website or distributed commercially except under licence from the copyright owners. International Rugby Coaching will pay a £250 reward for information leading to the successful legal prosecution of individuals or organisations copying or republishing this information in any format, including websites and bulletin boards. Your confi dentiality is guaranteed.

Don't miss the May issue:England Saxons coach and Head of Elite Player Development, Stuart Lancaster takes a deeper look at how we create our styles of play. He explores our thinking on strategy, tactics and our methods of coaching.Ben Whitaker, Australian Rugby Union Talent Development Coordinator picks out the key factors that make rugby players elite performers on the fi eld. He uses examples from the current Super 15 competition to show how you can redefi ne your players’ running lines and decision making.With the contact area being a major focus at the moment, Scottish Under 20s coach, Peter Wright, outlines how he tackles this area. He describes the technical skills required and how you can put this into a training session using a whole-part-whole approach. Ronnie Heath is a leading sports educationalist, who has worked with Sport Wales and the RFU. His innovative methods of talent ID and development will make you think about how you develop your training sessions over the season. Better players will not come through by better conditioning or improving skills.


1 2 3 4

Breaking the legs

1. Stay high and balanced before the tackle.

2. Get low just before the tackle.

3. "Break the legs", using the head as a third arm to grab the legs.

4. Land on top of the ball carrier.

Positives from a defensive setA defensive set is made up of the tackles and breakdowns in continuous series of phases after a set piece restart. Here are the levels of outcome we would say are positive:

Order of preference

1 Turnover in the tackle

2 A penalty awarded to us

3 A set piece throw in to us

4 A kick to us

5 A gain in territory but their possession

Winning match warm-upsKEVIN BATTLE

Backline killer set piece playsSHANNON FRASER

Control their attack with your defenceROB APPLEYARD

Post rugby recovery truthsDR GILES WARRINGTON

BpS

Recommended recovery strategies based on cost and effectiveness

Professional Semi proffessional Junior club

Massage

Compression garments

Active recovery

Cryotherapy

CWT

HydrotherapyStretching

Hydration

Protein

Carbohydrates

Recovery drinks

Sleep

Countdown for a game in US top league

1:00pm Kick Off

12:58pm National Anthem

12:57pm Take the Field

12:55pm Coach’s Talk

12:50pm In the Sheds

12:46pm Team Defence

12:41pm Team Attack

12:36pm Forwards/Backs Split

12:33pm Ball Handling

12:20pm Dynamic Warm-up

12:15pm Individual Prep

12:10pm Kickers and Specialty Period

12:03pm Boot Check-Referee’s Talk

11:30am Taping Begins (physios & trainers)

11:00am Jersey Presentation

10:00am Team Breakfast/snack

It is important to consider the following questions before we can successfully attack from set piece.1 What are we trying to achieve?2 Where and with whom are we going to achieve this?3 Who is going to assist to make this happen? 4 Who is accountable for retaining possession if this is not achieved?

Documents

Control their attack with your defence