Rugby 101
The guides we wished existed when we started.
Understand what common rugby injury symptoms can mean, work out what the test you just did measures, and see what the rehab can involve. Written for players and the people who coach them.
80 guides
Injury and recovery
48- Abdominal & Oblique Muscle StrainCore muscle tears from scrummaging, tackling, and rotational forces4 min
- Achilles ParatenonitisThe sleeve around your Achilles inflames, often well before the tendon itself is in any trouble9 min
- Ankle Sprain: Grades & Return-to-PlayWhat the grades mean, and why the balance work is the part people skip4 min
- Anterior Elbow ImpingementFront-of-elbow pain on full extension common in tacklers and ball carriers2 min
- Biceps Tendon InjuriesFrom tackling strains to distal biceps ruptures7 min
- Bone Bruise (Bone Contusion)The deep injury that X-rays miss but MRI reveals — and why it takes longer than you expect5 min
- Boutonniere DeformityThe finger injury that bends the middle joint down and the tip up — from a central slip tear5 min
- Boxer's Fracture (5th Metacarpal) in RugbyThe closed-fist hand injury props, hookers, and tacklers all see3 min
- Calf Strain RecoverySoleus or gastrocnemius: which one you tore decides the protocol3 min
- Chronic Ankle InstabilityRepeated rolls and persistent ankle giving way2 min
- Concussion ProtocolGraduated return-to-play, red flags, and when to go to hospital3 min
- CostochondritisThe sharp chest pain from inflamed rib cartilage, and why a doctor still needs to see it8 min
- Dislocated ShoulderThe joint rugby dislocates most, and what decides your recovery path9 min
- Exertional RhabdomyolysisThe medical emergency hiding in pre-season, when a session breaks down more muscle than the kidneys can safely clear7 min
- Eye and Orbital InjuriesFrom corneal abrasions to orbital fractures — protecting vision on the pitch5 min
- Femoral Neck Stress FractureA high-risk stress injury at the top of the thigh bone that needs urgent assessment3 min
- Growth Plate Injuries in Youth RugbyWhat young players and parents need to know about developing bones4 min
- Hamstring Strain RecoveryGrade your injury, follow the right timeline, and prevent re-injury3 min
- Hamstring TendinopathyThe deep glute pain that lingers — proximal hamstring tendon issues4 min
- Hand, Finger & Thumb InjuriesTaping techniques, when to play through, and when to stop5 min
- Hip Flexor StrainIliopsoas vs rectus femoris — two different muscles, two different recovery paths3 min
- Hip Pointer (Iliac Crest Contusion)The painful hip bruise from direct contact that limits movement and breathing7 min
- Knee Ligament InjuriesACL, MCL, and combined injuries: what heals on its own and what does not4 min
- Lower Back Pain & Disc InjuriesUnderstanding disc bulges, red flags, and the core stability approach to recovery3 min
- Medial Collateral Ligament (MCL) SprainsGrading, bracing, and the path back to contact4 min
- Meniscus Injuries in RugbyWhen cartilage tears meet the demands of the pitch4 min
- Morton's NeuromaForefoot nerve pain between the toes2 min
- Neck & Cervical Spine InjuriesDistinguish stingers from serious cervical injuries and learn prevention strategies2 min
- Osgood-Schlatter Disease in Young Rugby PlayersUnderstanding and managing this common growth-related knee condition4 min
- Osteitis Pubis (Pubic Bone Stress)Chronic groin pain at the pubic symphysis — distinct from sports hernia and adductor strain2 min
- Pes Anserine BursitisMedial knee pain just below the joint line, often confused with MCL injury2 min
- Piriformis SyndromeDeep buttock pain that looks like sciatica, coming from a small muscle sitting on the nerve9 min
- Plantar Fasciitis in Rugby PlayersManaging heel and arch pain to stay on the pitch4 min
- Posterior Tibial Tendon DysfunctionThe tendon that holds up the arch — when it fails, the foot flattens6 min
- Proximal Hamstring Tendon AvulsionWhen the hamstring tears clean off the ischial tuberosity3 min
- Quad Strain RecoveryStrain vs dead leg, grading, and getting back to full speed and kicking3 min
- Quadratus Lumborum StrainDeep side low-back muscle injury3 min
- Rib & Intercostal InjuriesBruised ribs, fractures, and intercostal strains — managing breathing pain and returning to contact3 min
- Shin Splints: Medial Tibial Stress SyndromeWhy your shins hurt after training spikes and what a physio will look for3 min
- Shoulder Impingement SyndromeThe overhead pain from pinched tendons — common in players who bench press and throw6 min
- Snapping Hip SyndromeThe clicking, popping hip that sounds alarming but is usually manageable5 min
- Sternoclavicular Joint InjuryCollarbone-to-breastbone joint sprains from contact2 min
- Stinger & Burner Nerve InjuriesUnderstanding brachial plexus injuries from contact4 min
- Subacromial BursitisShoulder pain with overhead reach3 min
- Tarsal Tunnel Syndrome in RugbyBurning under the foot that gets worse in cleated boots2 min
- Thoracic Spine and Mid-Back PainWhy scrums, rucks, and tackles strain the mid-back — and what recovery looks like3 min
- Thumb UCL Injury (Gamekeeper's Thumb)The thumb tear that takes your grip with it10 min
- Turf Toe & Foot InjuriesSmall joints, big impact on your game3 min
Performance
25- 1RM Testing Protocols for RugbyHow max strength is assessed safely and consistently2 min
- Attacking Shape and Width AnalysisHow spread, depth, and alignment create opportunities — or close them down6 min
- Beep Test Training: Reaching Level 13+Interval protocols and pacing to push past the wall3 min
- Breakdown & Ruck Performance AnalysisUnderstanding ruck speed, turnover rates, and what professional analysts track3 min
- Change-of-Direction DeficitQuantifying agility beyond linear sprint time1 min
- Defensive System ComparisonHow the three systems actually differ, and how to pick between them on the day8 min
- Grip Strength & Ball CarryingThe overlooked quality that separates good from great ball carriers3 min
- Hand-Eye Coordination & CatchingThe neuroscience behind secure ball handling under pressure5 min
- How to Improve Your Bronco TimeA 6-week plan to drop your Bronco by 30-60 seconds2 min
- Improving Your 40m SprintAcceleration technique, resisted sprints, and contrast training4 min
- Isometric Mid-Thigh Pull TestingPeak force diagnostic without 1RM risk2 min
- Metabolic Profiling and Energy SystemsWhich energy system pays for each rugby action, and how to train it5 min
- Offside Line Management and AnalysisGetting off the line fast without handing the referee an easy penalty12 min
- Passing Accuracy and Decision SpeedHow elite passers combine precision with rapid decision-making6 min
- Passing Velocity and Spin MetricsBeyond accuracy — measuring how fast the ball gets there2 min
- Reactive Strength Index (RSI)Jump height ÷ ground contact time — measuring fast stretch-shortening capacity2 min
- Restart Strategy EffectivenessAnalysing which restart options generate the most territory, possession, and scoring pressure7 min
- Running Economy for Rugby PerformanceEnergy cost of running — the hidden driver of repeated-effort capacity1 min
- Standing Broad Jump for RugbyHorizontal power testing — what it measures, how it complements vertical jump2 min
- Stride Length × Frequency in Sprint PerformanceThe two levers of maximum sprint velocity1 min
- The Physics of Tackling — Force, Technique & DominanceWhy technique beats size, and how to train tackle dominance3 min
- Upper Body Power Testing for RugbyMeasuring pushing, pulling, and rotational power for contact sport demands4 min
- Vertical Jump & Power TestingCMJ testing, norms by position, and using jump height to monitor fatigue2 min
- Work Rate and Metres Per MinuteThe running metric that captures effort independent of time on the pitch6 min
- Yo-Yo intermittent recovery test for rugbyThe IR1 and IR2 — protocol, scoring, position benchmarks, and how it compares to the beep test and Bronco3 min
Session plans
4- Beginner rugby evasion sessionTeach players to find space, move a defender, and accelerate away without contact3 min
- Beginner rugby kicking and catching sessionA grounded introduction to the punt and an uncontested catch4 min
- Beginner rugby passing sessionA simple progression from two-hand technique to a small-sided handling game4 min
- Beginner rugby support play sessionHelp players move after the pass and become a useful option again4 min