The Ultimate Rugby Recovery Session

80 minutes of rugby at any level is severe on the body, so getting that all-important rugby recovery session in the following day is crucial for performance.

Rugby players are encouraged to perform a rugby recovery session the day after a game to help recovery, which will aid soreness, tightness and mobility issues.

The sessions will only take 20 minutes and are designed to be light, mostly non-strenuous work. We’ve got a great line of recovery equipment right HERE. 

Check out a video snippet of the session below.

Intersport Elverys takes recovery serious, that’s why we’ve got Connacht Rugby’s Head of Athletic Performance, David Howarth, to take us through a typical recovery rugby session.

Or as Howarth puts it, in his Aussie accent: ‘a regen session’.

rugby recovery session

Howarth brings a wealth of experience to his role, having previously worked with Oklahoma City Thunder NBA as their strength and conditioning coach.

So you’re in safe hands.

Before you start, why not check out our Top Tips from the Connacht Rugby Team. 

Types of Rugby Recovery Session

“There’s three different levels of regeneration or recovery that we would suggest for the Connacht Rugby guys to do after big sessions, or between sessions, so that they can get ready to perform again.

“Essentially you can do active regeneration, passive regeneration or some sort of mental regeneration.

“Active regeneration or recovery might be down in the ocean getting in cold water, or a sauna of some other exposure to heat, or maybe it might just be getting a longer sleep.

rugby recovery session

“A mental regeneration could be reading, talking with friends or working through some plans or something like that. While active regen’ or recovery is where we actually take action to try and change tissue quality, or the way we feel and move.

“So below is a quick example of some active regen’ we suggest for the guys to do on their down days.”

Dos and Don’ts for a Rugby Recovery Session

“Before any rugby recovery session starts, there’s a number of dos and don’ts you should follow.

“One thing we want to prioritise going into any of these sessions is making sure we get enough sleep and we’ve eaten the right foods. This can be like putting lipstick on a monkey if you don’t do these two things.

“First, make sure you get a really good night’s sleep and get good food into you going into that day off. Once you’re on it, make sure you’re taking your time going through the recovery session and don’t rush it.

“But equally don’t turn it into a full workout because that is coming the day after for you.

“Check out our three-part easy-to-do active recovery session below.”

Active Rugby Recovery Session To Try

Rugby Recovery Session Part 1: Trigger Therapy

“To do this, you are going to need a roller and a trigger ball, even a massage gun will help. 

“Start by lying down on your roller, hugging yourself around your chest, looking for elbow on elbow, and working on your lower back, rolling between your hips and about the middle of the thoracic spine.

“Keep it nice and smooth, nice and slow, and keep that chin tucked up.

“Then you’re going to find a nice tight spot, drop your hips down to the ground and gradually lift those elbows back towards your head, working in and out of it. What you’re trying to do is pin down the tissue that is really tight.rugby recovery session

“This is really good for loosing out the shoulders and you can work your way through the various tight spots you might have.

“From there you can move on to the front of the thigh. Roll over and drop your quads onto the roller, go one or two legs, whatever you feel comfortable doing.

“And we’re working the same theories here of rolling through the tissue, finding any bad spots and when you do, pin the knot.

“This can be really beneficial when you don’t have access to massage therapy.

“We want you to continue working through the legs, like the outside of the thigh – the IT Band – and then the calves. This is not particularly pleasant, nor do you want it to be, so it should feel a six or seven out of ten in terms of pain.

“The results should be pleasant but the actual doing of it is quite unpleasant.”

Rugby Recovery Session Phase 2: Basic Stretching

“The second phase of this is just basic stretching.

“One we like to do is the pigeon push up. Start in a push up position, pull your knee up to your chest and point your foot out the side. From there you just want to drop your chest over the top of your knee. Don’t overdo this either.

“We’re lengthening out that muscle towards the back around the glutes and up toward the hip, a part of the body that gets tied up in rugby players due to change of direction and getting blasted off the ball.

rugby recovery session

“It’s pretty hard to hold yourself in this if you’ve not got a good range of motion and the ability to hold here ends up in a little bit of a performance advantage.”

“Another stretch we like is a lying leg twist. The lads will lie on their back, roll their leg over and try and keep their shoulders on the ground. If you’re struggling with that, just lean over on your side, life your hand high up in the air and twist that back as far as you can.

rugby recovery session

“Stay nice and relaxed while holding these positions and stay in them for one to two minutes.”

Rugby Recover Session Phase 3: Movement Fly

“The next phase is a bit more challenging and about cleaning up the movement, making sure that hips and shoulders and backs are working together and able to transition between key positions.

“We’ll ask the guys to stand on their feet, starting nice and low, pushing up overhead and reaching away to open up them shoulders, challenging that balance. Sinking down to a forward fold to loosen out the hamstrings before walking your hands forward to a push up position.

“You can work by pushing back in a dogs pose or push through to a Hindu pose. From here step forward with one leg, pushing into the ground with one arm and the opposite points towards the sky and opens up. Repeat on the other side.
“For a bit of a challenge to the core, bring the hands back into what we call a bear crawl position and move to an ex-switch, which brings up one foot and the opposite hand to the shoulder. Stay low and balanced before rolling back into a squat and standing up.”

Conclusion

As Official Sports Retail Partner of Connacht Rugby, we’re delighted to have David’s expertise on show. Full video below.

We’ve got other recovery based content too, like this Yoga Poses for GAA Players and Footballers. 

Why not shop our Rugby Range Right HERE or our Recovery Range below.


Top Tips from the Connacht Rugby Team

As Official Sports Partners of the Connacht Rugby team, Intersport Elverys recently got exclusive access to some of their star players ahead of the new season.

Kieran Marmion, John Porch and Tom Farrell have all established themselves in the famous green jersey having moved here from various times and shared their top tips to success just for you.

We’ve also featured Connacht Rugby’s Jack Carty, who showed us his secrets to kicking success. 

connacht rugby team

Before we start, you can check out our latest Connacht Rugby Team ranges here.

And if you want to get to know more about the Connacht Women’s Rugby team, you can read that HERE.

Introducing the Connacht Rugby Team

Kieran Marmion

A native of Wales, the 29 year-old has played his international rugby with Ireland since his teens and made his full debut in 2014.

The scrum half got called up to the Irish U-20 team through the Irish Exiles programme before signing for the Connacht Academy in 2011.

In 2014 he made his senior International debut, coming off the bench against Argentina and has been a regular in the Connacht side.

John Porch 

The Australian native caught the eye of Andy Friend when he was Head Coach of the Australia Sevens team in 2016.

In his first nine appearances for Australia, Porch scored 96 points and earned a place at the Rio Olympic Games in 2016. In the 2017/18 World Series he went on to score an impressive 28 tries throughout the competition.

After signing 2019/20, Porch has developed into an exciting full back and has plenty to offer Connacht going forward.

Tom Farrell 

The 28 year-old centre signed for Connacht in 2017 after a stint with Bedford Blues in the Championship in England.

The former Irish U-20 star broke onto the scene in the Leinster Academy in 2013/14. before making overseas to the England in 2016.

The Dublin native has started the 2021 season with a bang and is keen to press on after suffering a cruciate ligament injury against Zebre in 2019.

 

Connacht Rugby Team’s Top Tips for Playing

Kieran Marmion

“My Top Tip for play as a scrum half is to practice, practice, practice on the basics of the game – the catching, the throwing and the kicking.”

John Porch

“My Top Tip to play as a full back is to be consistent under the high ball and on your kicking and catch-pass.”

Tom Farrell

“My Top Tip for being a professional rugby player is to always believe in yourself back your ability. You’re in that environment for a reason, so remember that, and always believe in yourself.”

What Advice Would You Give to your Teenage Self?

Kieran Marmion

“My advice is to just enjoy the game and keep working hard.”

John Porch

“The advice I would give to my teenage self or an aspiring Connacht Rugby player is to enjoy the game you play and any set backs you might get, keep striving and keep believing in yourself.”

Tom Farrell

“The piece of advice I would give is to play to your strengths and keep practicing your point of difference.”

connacht rugby team

Best Thing About Playing for the Connacht Rugby Team

Kieran Marmion

“The most enjoyable aspect of playing with Connacht is definitely playing with your friends and playing in big games in the Sportsground.”

John Porch

“My favourite thing is getting out there and trying to improve yourself in training every single day.”

Tom Farrell

“Definitely running out in the full Sportsground or packed out stadium with your friends and family in the crowd.”

Favourite Part of Training

Kieran Marmion

“A game of touch in the sun, definitely.”

John Porch

“A foot race against Tiernan O’Halloran!”

Tom Farrell

“Back line versus back line, attack and defence.”

 

If you enjoyed reading some of the Connacht Rugby Team Top Tips and advice, check out our Connacht ranges below.

connacht rugby team


The Ultimate Guide to getting started in Ireland Womens Rugby

Rugby in Ireland is riding a crest of a wave right now and Ireland Womens Rugby is no different.

Interest nationally is growing exponentially and the sport is attracting more and more players, and media interest, as the weeks go by.

In this blog we’re going to talk all things regarding Ireland Womens Rugby, be it signing up to play to the first time, the current national team, along with some top tips from some current stars.

Fortunately we’ve got Connacht Women’s Rugby stars Ursula Sammon, Nicole Fowley and Megan Walsh to talk us through how they started their careers.

They’ve also shared their tips on getting started in women’s rugby. 

Ireland Womens Rugby

If you’re already a rugby player, you might enjoy our kicking tutorial by Connacht Rugby star Jack Carty.

How do I join an Irish Womens Rugby Team?

The first step, whether you’re an adult or a child looking to join a rugby club, is to hunt for one in your area.

A lot of major towns will have a rugby club, and if you’re not sure where to start, check the following link about finding your local club.

Many rugby clubs also hold trial days where you go along, meet the coaches, and decide whether rugby is the sport for you.

Others will invite you to attend a training session to meet the coaches and players before deciding whether or not you want to join for the season. From there, you can begin by training with the team on a weekly basis, learning the rules and key skills, and then putting them into practice in a game when you and your coaches believe you are ready.

Rugby clubs all across the world welcome anyone who wants to play, coach, support, or volunteer and Ireland Womens Rugby is no different.

And don’t worry if you don’t fully understand the game, check out our Ultimate Guide to Explaining Rugby Positions.

 

Our Journey with Connacht Womens Rugby

Ursula Sammon (pictured)

“I got involved in playing rugby through school. Other girls were trying to get us down to the pitch to get a team going.

Ireland Womens Rugby

“I was only 17 at the time and playing other sports so I decided to give it a go and haven’t looked back since. I really enjoy the physical side of it and I love every minute of playing.

“Rugby was popular in my school and it was encouraged to play so it made it a lot easier, but I have to say when I got the call up to the Connacht team, it really was a highlight for my career.”

 

Nicole Fowley (pictured)

“I was introduced to the game at a later stage when I was about 19 years-old.

“I started playing tag rugby at my local club, Sligo, and they then set up a senior womens team and that’s where I got my first involvement before moving to Galwegians and Connacht.

Ireland Womens Rugby

“I also played a lot of other sports, Gaelic, soccer, and only for my friend dragged me along to a training session, I might not be here, but I’ve loved it every since that day.”

Megan Walsh

“My Dad was a big rugby man all his life and I started through him after he brought me along to training one day.

“From then on I was hooked. I started my career with my local club Connemara and then when I moved in to the City started playing with Galwegians, before getting to represent Connacht, which I love.”

Top Tips on Getting Started in Womens Rugby

Ursula Sammon

“I would encourage all girls to get involved in rugby, no matter your age.

“I was encouraged by another girl to start the game and without her, I don’t think I would be where I am today. So encourage all girls to join, even if it’s only tag rugby at first.

“Tag is a great way of seeing if you enjoy the sport and then if we want to go into contact – do. It’s not as scary as you think it is.”

 

Nicole Fowley

“My advice for anyone who is considering starting rugby, be it parents and their kids, teenagers or adults, just jump into training and see how you get on.

“It can seem scary from the outside looking in but when you are there, with your teammates and in that environment, it is one of the best places you can be.

“The camaraderie of a team, with everyone working towards the same goal and having fun on the pitch, is something I would definitely recommend. So take the leap.”

Megan Walsh (pictured)

“One of the best things about playing rugby is just meeting new people and making new friends.

 

“It can be terrifying coming into a new team or joining a new club, but from my experience, all the girls have been nothing but lovely and really welcoming.

“You build great relationships, experience new things, which will help you go on and do so much more in the long run. I’m so glad I picked up the rugby ball for the first time and have no regrets about it.”

The Ireland Womens Rugby Team

Ireland’s national women’s Rugby Union team competes in a number of major international women’s rugby union tournaments.

These include the Women’s Six Nations Championship and the Women’s Rugby World Cup. They’ve also competed in the FIRA Women’s European Championship.

Ireland won the Women’s Six Nations Championships in 2013 and 2015. They also won the Triple Crown and the Grand Slam in 2013. After defeating New Zealand in the pool stages, they finished fourth in the 2014 Women’s Rugby World Cup.

The 2017 Women’s Rugby World Cup was held in Ireland and proved a massive success, getting national tv coverage and set a number of attendance records for the Women’s World Cup, with New Zealand coming out on top.

 

So, as Ursula, Nicole and Megan said, why not take the leap into the world of rugby and see how it goes?

They’ve said it was the best decision they ever made, and it might be the same for you.

And remember, Intersport Elverys, Official Retail Sports Partner of the IRFU, is here to make that journey much easier for you with all the best products from the leading rugby brands, right HERE

ireland womens rugby


How to Kick a Rugby Ball: with Jack Carty

Ever wondered how to place a rugby ball on a kicking tee properly and kick successfully under pressure like a professional rugby player?

Fortunately, Connacht Rugby’s Jack Carty will bring you inside his kicking routine and show you how he performs under the highest pressure.

The Irish International out-half has performed on some of the biggest stages across Europe, so who better to show us what it takes.

Before you begin, you might be interested in our List of the Most Famous Irish Rugby Players in history?

If not, take it away, Jack.

How to place a rugby ball on a tee

“Once the opportunity to kick comes, I like to take a sip of water, take my gumshield out and line up the ball.

“The initial part setting up your tee is making sure the middle of tee is directed toward the direct. I also usually face the valve of the ball towards the target, where I want the ball to go.

“After lining up the ball towards a target behind the sticks, probably the most important part for me is ensuring you draw a 45 degree line from the kicking tee to the target and back. I’ll align my left foot to the Rhino sign on the ball, or in the Pro 14 it will be a Guinness sign, so I align on the ‘G’, before taking 4 steps back.”

How to Kick a Rugby Ball

“When I’m away from the ball, I’ll take a couple of moments to compose myself, ensuring I’m at the 45 degree angle to the ball and take 2 or 3 breaths to make sure I’m in the right mental space to take the kick.

“Obviously a situation you don’t want to be in is when you miss a few kicks, but that happens in games. And if it does, I like to go back to my process of what I’ve done during the week; you’ve kicked a lot of balls from that position in training, so I like to bring myself back to that moment and  visualise that.

“When striking the ball at that 45 degree angle we’ve talked about, the two most important things is to strike low on the ball and kick through, which will bring your body through the ball and you’ll end up with your body naturally swinging to face the target. I have played GAA in the past and I’ve had issues where I’ve kicked and finished with my body facing outside the target. So I really try and work on bringing my body through to face the target after the kick.”

Key points in taking the kick

“The main thing for me is about consistency of the approach. I sometimes might lead with my left foot first and take a large first step which affects my footing coming in and results in me wrapping my foot around the ball and getting too tight.

“So once I’m at the 45 angle, I ensure that first step is consistent, nice and small, almost a half step. I also like to mark the ground just in front of me which subconsciously teaches me to take that first small step on approach.

“When I’m about to take the kick, I always tell myself to ‘trust and commit’. I have done all the work in the lead up during the week and I like to think my process is in a good place, my alignment, my marking with my left foot, and if there is a strong breeze blowing, to really commit to striking the ball, and believe that if I follow those key things, it will lead to a successful kick.”

Jack Carty’s Top Tips

“My tips for young kids is : I know sometimes it can feel that there is a lot of pressure on kickers, but it really helps if you can get to that place where you enjoy taking kicks during the week, as it is a privilege to do it for your team. And also to ensure you are practicing as much as you can and make sure you enjoy it.”

How to practice kicking a rugby ball off a tee

“When I practice, my week to week routine doesn’t change in terms of goal kicking.

“Monday is light, but one of the most importance days in terms of ironing out issues that might have arose from the weekend’s game. Tuesday to Friday is about getting reps and volume in. On Wednesday and Thursday, I like to try and put myself under a bit of mental fatigue, put your skills under pressure, run out 20 metres, run back and then try and compose yourself for a kick.

“We have a kicking competition we like to do with Andy Friend [Connacht Head Coach] – he gives us odds of 10/1 and we like to put a bit of wager on it. We will take ten kicks based across the pitch and see what we can score, and that’s what the 10s like to do every couple of weeks with him.”

 

We hope you enjoyed Jack Carty taking you Inside the Kick and describing how to place a rugby ball on a kicking tee properly before kicking under pressure.

So before you go out and start practicing, why not check out our Rugby ranges.

Or, check out our other rugby related blog – the ultimate guide to rugby positions explained.

 

How to Kick a Rugby Ball


Intersport Elverys: Supporting Irish Athletes & Team Sports

AT Intersport Elverys, we absolutely love our sport and pride ourselves on supporting Irish athletes at all levels to fully maximise their potential.

From grassroots sport all the way to the very elite, supporting Irish athletes and sporting organisations dates back to our very origins and is part of our ethos.

We’re one of the biggest supporters of Irish sport in the country – and we’re at the heart of sport!

Below are some of the athletes and sporting organisations who we are proudly working with and supporting.

IRFU

Intersport Elverys is supporting Irish rugby for many years, including sponsors of the men’s and women’s 7s teams and now the Official Sports Retail Partner.

irish athletes

We stock a huge range of Official Ireland Rugby gear for the player and the fan (supporter) in all stores and online as well as bringing unique and exciting experiences to the Ireland Rugby supporter across our social channels.

FAI Football Camps

 

Irish athletes

We love Irish football and we’re extremely proud to be the proud sponsors of the hugely popular FAI Summer Soccer Schools, which proved a massive hit with young boys and girls across the country again this year.

Mayo GAA/Mayo LGFA

As a Mayo brand, we’re massively honoured to be sponsoring Mayo GAA since the 1990s and continue to be the title sponsor of the various teams across all codes.

irish athletes

As Official Retail Partner, we stock a huge range of Mayo GAA gear for the player and supporter in stores around the country and online, as well as bringing unique and exciting experiences to the many proud Mayo GAA fans.

Dublin GAA

As Official Retail Partner of Dublin GAA, we stock a great range of Dublin GAA gear for the player and the supporter in stores around the country and online.

irish athletes

Love the Dubs’, love Intersport Elverys.

Tipperary GAA

As Official Retail Partner of the Premier County, as well as operating the official Tipperary GAA store in Thurles and online, we love bringing exciting experiences to the Tipperary GAA supporters.

irish athletes

We’ve been there through the good days and the bad and have enjoyed every minute.

Lovely hurlin’.

Connacht Rugby

Our relationship with Connacht Rugby dates back nearly 20 years and we were delighted to be named as Official Sports Retail Partner back in 2015/16 after being a previous sponsor.

Rianna Jarrett

Republic of Ireland star Rianna Jarrett and Intersport Elverys share common goals and vision – we’re deeply rooted in sports performance and we’re always striving to be number one.

The Wexford born star has just finished up a spell with WSL outfit Brighton and Hove Albion and no matter where she chooses to ply here trade next, we’ll be there right beside here.

Rianna has recovered from a number of major knee injuries throughout her career and she is an inspiration for anyone in what hard work, resilience and dedication can bring.

Bundee Aki

The Connacht, Ireland and Lions star has been a revelation since moving to the West Coast of Ireland back in 2014.

New Zealand born, Aki has transformed himself into one of the World’s best players and Intersport Elverys is delighted to be supporting him on that journey.

irish athletes

We look forward to what the future has in store.

VHI Women’s Mini Marathon

We have been involved as associate sponsor to this unique event since 2005, offering expert product advice and benefits for participants.

irish athletes

Irish Runner

Since partnering with Athletics Ireland in 2019 on a campaign called “Get Ireland Running”, we have been sponsors of the Gear & Gadget section in Irish Runner magazine, seeing the latest innovations in running products tested by a panel of runners of various ages and abilities.

 


Rugby Positions Explained: The Definitive Guide

Do you love the game of rugby, but aren’t fully sure of how rugby positions work? Well don’t worry, because you’re not the only one.

That’s why we’ve written this Ultimate Guide: Rugby Positions Explained, so you’ll know all the ins and outs of the various rugby positions.

Rugby is a game that boasts players of all shapes and sizes, so we’ll also explain the different physical and technical attributes needed for each position.

Sounds good?

Before we start, below is how each position looks as it lines up on the pitch.

rugby positions explained

Befoure you read on, you might like out All Time Irish Rugby XV – it’s pretty controversial!

If not, then let’s get into the nitty and gritty.

Rugby Positions Explained: Loose-head and tight-head props (1 & 3)

Positioned either side of the hooker, the loose-head and tight-head props make up the front row, a reference to their positions in the scrum. These need to be extremely powerful from their legs to their neck and love physical confrontation.

In the scrum, props will attempt to propel their side of the scrum forward while also supporting the hooker’s body weight as they try to win the all. While in lineouts, props need to be powerful enough to lift the jumper to win possession.

rugby positions explained

In open play, props will help secure the ball when a player is tackled, so they still need to be mobile, despite their big frames, while they’re also expected to gain hard yards and occupy defenders.

Ireland’s Tadgh Furlong (in shot) made some eye-catching displays recently, while another well-known prop is England’s Mako Vunipola.

Rugby Positions Explained: Hooker

The hooker lines up in the scrum between the two props and they will coordinate the timing while also trying to win possession by hooking the ball back through the props’ legs.

At lineout time, the prop will deliver the ball to their teammates, so an ability to be accurate and calm under pressure is vital. During open play, the hooker will do the ‘dirty work’, just like the props, winning possession and taking ‘crash’ passes.

rugby positions explained

When you think of hookers, you think of New Zealand’s Dane Stuart Coles, Wallabies Brandon Paenga Amosa or England’s Luke Cowan-Dickie (pictured).

Rugby Positions Explained: Second rows (4 & 5)

Also known as ‘locks’, the second rows are the driving force of the scrum and the ball-winners in the lineout. They’re generally tall, powerful and very technically gifted players.

Over time their role has evolved from being support players in rucks, to ball carriers, tacklers and try scorers.

England’s Maro Itoje (below), South Africa’s Eben Etzebeth and Wales’ Alun Wyn Jones (below) are among the most formidable in World Rugby.

rugby positions explained

Rugby Positions Explained: Flankers (6 & 7)

Otherwise known as wing forwards, flankers need to be extremely well rounded in speed, stamina, strength, tackling and ball handling.

These players will find themselves at the centre of the action more than most more often that not, they can be the difference between winning and losing.

Open-side flanker operates on the far side of the scrum from the touchline and is often smaller and more nimble than their blind-side partner, who has the more physical role.

rugby positions explained

Former New Zealand great Richie McCaw (pictured) was one the greatest to ever play the game, while current stars include Wales Sam Warburton and Michael Hooper of Australia.

Rugby Positions Explained: Number Eight (8)

The number eight will play a very similar role to the flankers; supporting play, tackling and carrying ball. The trio can also be referred to as the back row.

The number eight binds at the back of the scrum and is also the only player from the forwards who is allowed to pick the ball up from the base of the scrum, which is often a move used to gain important yards when scrummaging close to the line.

Saying that, number eights need to be an explosive and dynamic ball carrier and Ireland’s Caelan Doris (pictured) has begun to establish himself as a real star of the future, taking over the reins from CJ Stander (also pictured). While South Africa’s Duane Vermeulen was voted the best number eight in the world last year.

rugby positions explained

Rugby Positions Explained: Scrum-half (9)

This player will be responsible for linking play between the forwards and the backs and is a hugely important position. Lining up just behind the forwards, a scrum-half will control possession from scrums, rucks or mauls.

They need vision, communication skills, speed and awareness, quick hands and a physical edge, because they can often be the smallest player on the field and are open to tackles from rampaging flankers.

rugby positions explained

Some of the world’s best include Lions captain Conor Murray (above), New Zealand’s Aaron Smith, France’s Antoine Dupont and South Africa’s Faf de Klerk (above).

Rugby Positions Explained: Fly-half (10)

Arguably the most influential player on the rugby field because almost every attack will go through the fly half.

A number 10 has the sole responsibility of deciding whether to kick or pass, must orchestrate the back line, decide on plays and more often than not is the team’s kicker for penalties, conversions and drop goal attempts.

rugby positions explained

When you think of instrumental fly-halfs, you think of Johnny Sexton & Owen Farrell (pictured), Dan Biggar and Johnny Wilkinson to name a few.

Rugby Positions Explained: Wing (11 & 14)

Remember Jonah Lomu from New Zealand?

The late New Zealand winger was virtually unstoppable at the peak of his powers, but he was an exception. Standing 6’5 and weighing up to 120kg, he would put the fear into any tackler.

Wingers like Lomu were the team’s finisher and are also the last line of defence, so pace is a huge factor, along with strength and agility.

rugby positions explained

Lomu possessed it all in abundance and his best bits are worth checking out on Youtube.

Rugby Positions Explained: Centre (12 & 13)

The inside centre – who stands closest to the fly-half when the backs line up – and the outside centre tend to be strong, dynamic runners with a good eye for exposing gaps in the opposition defence. In attack they tend to run very direct lines.

The inside centre is often the more creative in a centre pairing and should be able to pass and kick nearly as well as the fly-half. Meanwhile, the outside centre tends to be the faster of the two and the ability to offload the ball quickly to the wingers is also vital.

rugby positions explained

Ireland and Lions stars Robbie Henshaw and Bundee Aki (above) are the current stars, while former legend Brian O’Driscoll is often regarded as the best ever.

Rugby Positions Explained: Full-back

Lining up behind the entire back line, the fullback is the closest thing that rugby has to a sweeper in defence. But they also receive deep kicks from the opposition, so they must be comfortable catching high balls and launching attacks from the resulting possession.

This high-pressure rugby positions is not for the faint-hearted, but those who can combine tackling, kicking, catching and running with a cool head can excel here.

rugby positions explained

Think Scotland’s Stuart Hogg (pictured) or All Blacks playmaker Damian McKenzie.

Conclusion

We hope this blog will have helped to inform you on rugby positions, what is needed to play them and the players who are amongst the world’s best at doing so.

As always, let us know your thoughts in the comment section.

Plus, we’ve got all your rugby needs, such as the top brands and advice on our website below.

rugby positions explained