CONSTITUENT BODY R) O SCHOOLS OF RUGBY(CB S PLAYERS HANDBOOK · PLAYERS HANDBOOK. 1 1. Player Information X 2. Introduction - What is the SoR? X 3. The England Player Pathway X 4.

CONSTITUENT BODYSCHOOLS OF RUGBY(CB SOR)PLAYERS HANDBOOK

1

1. Player Information X

2. Introduction - What is the SoR? X

3. The England Player Pathway X

4. Players Code of Conduct X

5. Player Expectations X

6. Qualities of a successful athlete X

7. Fuelling up for rugby X

8. Hydration, Recovery & Relaxation X

9. Injury management X

10. Daily / Monthly Training Plan X

CONTENTS

B

2 3

Welcome to your constituent body(CB) School of Rugby (SoR) PlayerDiary. The fact that you have one ofthese is testament to the fact that youhave been identified as an athletewith the potential requisite skills andattributes to succeed in rugby at thehighest level in years to come.

In April of 2006 the RFU Councilagreed to the formation of the CBSoR. This decision came on the backof feedback and concerns from agegroup coaches and Academy staffthat the skill levels amongst our nextgeneration(s) of players were notgood enough to keep England at thevery top of International Rugby.

The RFU Council stated that, “CBSoR will be established to replaceexisting CB Development Squadsand England Player DevelopmentCentres (EPDCs) and will haveresponsibility for delivering a corerugby curriculum. The CB SoR will bebased on geographical districts atU13, U14, U15 & U16 age levels andwill be supported by RegionalAcademy staff and CB accreditedpersonnel”.

The objective is to develop and deliv-er generations of well tutored andskilled rugby players, some of whomwill go on to play international rugbyand become full-time professionalplayers; some of whom will play inthe Community Game, driving up

coaching standards and skill levelsthroughout the sport in our country.

CB SoR are about elitism and eliterugby. Only the top 15-25 players ineach age group, who demonstratethe potential to go on and play at thehighest level will be selected in eachcounty for the programme each year.

The programme focuses on skilldevelopment, not match preparation.The core curriculum has been devel-oped by the National Academycoaches and consists of nine ses-sions scheduled by your county andthe academy staff over the season. Inaddition, there will also be athlete andparental workshops to provide youwith additional information in orderthat you may become the best thatyou can be.

Congratulations on your selection thisyear. If you have any questionsplease remember that your coachesand academy staff are there to assistyou. Make use of them as a resource.Enjoy the information contained with-in this handbook but also be sure touse this as a guide to record yourtraining and as a journal for all mat-ters relating to rugby for you.

Good luck and take hold of the

opportunity!

2. INTRODUCTION - WHAT IS THE SOR?

CB SOR

Player’s name

Address

Post code

Home tel no

Mobile no

Date of Birth

Place of birth

Preferred playing position

1. 2.

School tel no.

Rugby club tel no.

Physio tel no.

Any relevant medical information (allergies, injuries, etc)

1. PLAYER INFORMATION

4 5

• Work towards the attainment ofmy full potential in my sport

• Work effectively in my studiesand/or occupation

• Occupy my time gainfully outsidemy sport to a degree and in amanner expected of me by thecounty and the academy

• Comply with the training require-ments of my sport as laid down bythe coaches and to accept andrespond in a positive manner totheir constructive criticism

• Maintain personal habits ofhealthy conductive to sportingexcellence

• Abide by the spirit, as well as tothe letter of the rules of my sport

• Behave and dress in a dignifiedmanner when representing thecounty and/or academy both onand off the field

• Neither possess nor use prohibiteddrugs nor participate in any otherpractice prohibited by the game.

3. THE ENGLAND PLAYER PATHWAY 4. PLAYERS CODE OF CONDUCT

England Saxons

England U20

England U18

14 England Rugby (Regional) Academies

EPDG

21

16

20+

20/18

18/16

EPDG

CB Schools of Rugby

13

13

Participation in Clubs and Schools

England Squad

PERFORMANCE

POTENTIAL

START

7

All players selected into the CB SoRhave been recommended by theircoaches or teachers as being playerswith above average playing potential.But what is it going to take for you tobe successful?

One of the worlds leading sports psychologists, Thomas Tutko, afteryears of study and research ofthousands of athletes, considers successful athletes to be high in mostof the following qualities.

Drive: Desires to win or be success-ful, aspires to accomplish difficulttasks set and maintains high goals forthemselves, responds to competition,desires to attain athletic excellence.

Aggressiveness: Believes one mustbe aggressive to win, release aggres-sion easily, enjoys confrontation andargument, does not allow others topush him around.

Determination: Willing to practicelong and hard, works on skills untilexhausted, often works out willinglyby themselves, perseveres, even inthe face of adversity; is patient andunrelenting in work habits, doesn’tgive up quickly on a problem.

Responsibility: Accepts responsibil-ity for their actions, accepts blameand criticism even when notdeserved, analyses own mistakes,willing to endure much physical andmental pain, wants to play wheninjured.

Leadership: Enjoys the role ofleader and may assume it sponta-neously, believes others see him/heras a leader, attempts to control thisenvironment and to influence or directother people, expresses opinionsforcefully.

Emotional Control: Tends to beemotionally stable and realistic abouttheir sport, is not easily upset, rarelyallows feelings to show or to affecttheir performance, is not easilydepressed or frustrated by bad callsor mistakes.

Self Confidence: Has unfalteringconfidence in him/herself and thecapacity to deal with things, is confi-dent of their own powers and abili-ties, handles unexpected situationswell, makes decisions confidently,speaks up for their beliefs to coachand players.

6. QUALITIES OF A SUCCESSFUL ATHLETE

6

In return for your commitment to theCB SoR you can expect:

• The highest quality coaching

• The highest quality medical andconditioning advice

• An opportunity to work with spe-cialist coaches and other eliteplayers

• Quality facilities and equipment

• A well organised and progressivedevelopment system

• Clear and supportive two-waycommunications

• Constructive feedback and advice

• An opportunity to fulfil your rugbypotential

• To enjoy yourself.

5. PLAYER EXPECTATIONS

98

Mental Toughness: Accepts strongcriticism without feeling hurt, does notbecome easily upset when losing orplaying badly, can bounce backquickly from adversity, can take roughcoaching, does not need excessiveencouragement from the coach.

Conscientiousness: Likes to dothings as correctly as possible, tendsto be exacting in character, does notattempt to bend rule and regulation tosuit own needs, places the good ofthe team above his/her own personalwell-being.

Trust: Accepts people at face value,believes what the coach and teammates say, and does not look for ulterior motives behind their words oractions, is free of jealous tendencies,tends to get along well with teammates.

In addition to the above mental traits,there are other qualities which international players possess in varying quantities:

• Physical Potential: Speed,strength, power and agility

• Good Core Skills: Able to do thebasics right – all the time!

• Game Awareness/Understanding:Ability to read the game, hasvision to see space and when touse it, aware of support runnersand the role of being one, makesthe right decisions, knowledge ofthe laws and how to use them.

10 7.1

Off Season:

1. Check list for off/pre-season

diet:

• Make an early decision (in con-junction with your coach/fitnessconsultant) as to whether youwould benefit from weight loss,weight gain or loss of body fatprior to the next season

• Seek assistance from a qualifiedsports dietician planning an indi-vidual dietary regime to reachthese goals – include practicalshopping and cooking tips ifappropriate

• Ensure sufficient daily energy(kilojoules, carbohydrates andprotein intake to facilitate qualitytraining, assist recovery, delayfatigue and reduce susceptibilityto illness)

• Maintain adequate fluid intake –particularly in the warmer off/pre-season weather

• Meals and snacks should beplanned to suit individual trainingroutes.

2. Avoid weight and body fat gain

Carrying extra body fat will disadvan-tage any player. An over-fat athletewill have a decreased power to weighratio, decreased endurance, strength,speed and agility.

The main causes of overweight are:

• Consuming excess total kilojoules– particularly in the latter part ofthe day

• Consuming excess fat, or alcoholand fat combined

• Skipping meals – especiallybreakfast and lunch

• Bingeing between meals or late atnight.

The most effective way to lose weightor body fat is to:

• Aim for no more than 0.5-1kg lossin body weight per week – a lossof lean muscle tissue may occur if weight loss is more rapid thanthis is

• Spread food intake over 5-6 smallmeals per day rather than 2-3large ones

• Eat enough to ensure adequateenergy for training and adequatecarbohydrate to maintain glycogenstores and satisfy your appetite

• Decrease consumption of fats,excess refined sugars and alcohol– which provide the highest kilojoules content for the lowestnutrient value

7. FUELLING UP FOR RUGBY

7.3

3. Pancakes with honey, jam or syrup

4. Pasta or rice with low fat topping

5. Large fruit salad and yoghurt

6. Liquid meal replacement

• Drink water and/or sportsdrinks/carbo-loading drinks regularly and “prime” your stomach with one to two cups offluid during the warm-ups. Ensurethat your urine is dilute (clear)prior to the match

• Replace carbohydrates and fluidstores immediately with appropriatedrinks and food. Good examplesinclude sports drinks, cordials, non-cola soft drinks, fruits such aswatermelon and pineapple, or ahoney sandwich.

Shopping and Cooking Tips

Tip 1: Plan time to shop well

• Organise regular shopping trips –if there is no food in the house,you are unlikely to prepare healthymeals

• Stock your pantry and freezer withfoods that have a long shelf life

• Plan to shop for perishable itemsonce or twice a week e.g. fruit andvegetables

• Shop from a list so that you spendtime and money efficiently – keepa checklist of items you are out ofon the fridge or pantry door

• When you are writing your shopping lists, think of meals thatyou are likely to make in the following week to make sure allthe ingredients will be at home

• Read the labels – especially lookfor a low fat content e.g. grams offat per 100 grams – choose itemsthat are 100% fat free (or thelower the better)

• Don’t shop when you are hungry –you are more likely to be temptedby unnecessary items.

Sample shopping list – stocking

up on good nutrition

Long life storage in cupboard or

pantry

• Milk powder (skim)

• Breakfast cereals, rolled oats

• All varieties of pasta, vermicelli,noodles (Asian shops have a hugevariety of noodles)

• Rice – try different types,especially brown or wholegrain –also most packet rice meals arelow in fat

7.2

• Spread protein intake over thewhole day – not all in one or twomeals.

During the season:

Tips for match preparation and

recovery:

• Fuel up on carbohydrates two tothree days prior to each match.Try to spread your food and drinksover five to six meals a day

• Reduce fat and protein intaketherefore leaving more room forcarbohydrates

• Increase fluid intake – especiallywater, sports drinks, cordial (sugarfree) and juices. As muscles storeglycogen they also store water

• Avoid unnecessary extras such ashigh fat snack and take-awayfoods

• Avoid alcohol during at least the24-48 hours before a match

• Eat a high carbohydrate meal thenight before a match, e.g

1. Pasta with a tomato based orlow fat sauce with a smallamount of lean meat, chicken,fish or seafood added ifdesired

2. Stir fry or asian meal with lotsof rice or noodles

3. Small serve of a very leanmeat, chicken or fish with plenty of potatoes and vegetables/salads

4. Add bread, a fruit baseddessert and plenty of fluids

• Players who find it difficult to consume food on match daysshould try to include a supper oftoast, pancakes, a reduced fatmilk or “carbo-loading” drink thenight before

• Eat a suitable pre-match mealapproximately four to five hoursbefore the match

• Easily digestible, low fibre carbohydrates and fluids are allthat are normally required to comfortably satisfy hunger. Smallsnacks of fruit, bread or carbohydrates and meal replacement drinks may be consumed up to two hours beforeplay begins.

Examples of suitable pre-match

meals:

1. Cereal and low fat milk and fruit

2. Bread/Toast/Muffins/Crumpetsand jam, honey, bananas,spaghetti

7.5

• Meat, poultry and fish

• Eggs

• Reduced fat cheese, cottage,ricotta cheese, light Philadelphiacheese

• Fresh pasta noodles and sauce.

Tip 2: Quick and healthycooking ideas

Grills and barbecues with veggies

or salads

• Choose lean trimmed meats,poultry, fish or seafood – and useminimal or no oil to cook – try“pure and simple” or an olive oilspray instead

• Marinate to improve flavour withherbs, spices, garlic, honey, wineetc (or a bought marinade)

• Try ready-made kebabs for achange from a “poultry shop” orbutcher – under the grill or BBQ

• Keep to a smaller serve of theprotein and increase carbohydrateintake with a large serving ofpotato (e.g. oven or microwavebaked in their jackets, cut intowedges and cook on the BBQusing a small amount of oil spray),corn, rice, or noodles

• Frozen vegetables are fine – aslong as you don’t over cook them– look for the mixed vegetables

• Make sure you include enoughcarbohydrates when serving saladby including some of the followingeither hot or cold e.g. cannedcorn, pasta, noodles, potato, beanor rice salad with low fat dressing– otherwise you need to addbread to the meal

• Include lots of colourful vegetablesto provide good source of vitaminsand minerals – dark greens,orange and red types.

Pastas and Casseroles

• Make a sauce using a commercialpasta sauce, tinned or pureedtomatoes (add your own herbsand spices), or sometimes a canof soup is a useful start. You mayuse some of the “chicken tonight”or Uncle Ben’s jars that aren’t thecreamy type. A couple of table-spoons of canned/bottled currypaste makes a good start also

• Add some protein in the form of chopped meat or chicken e.g.low fat mince, sliced turkey ortrimmed bacon, chicken pieces –you may need to cook the meat or chicken first

7.4

• Low fat crisp breads, crackers ricecakes, popcorn

• Taco shells (not corn chips, theyare high in fat), poppodums (forthe microwave), breadsticks

• Dried beans /lentils e.g. soup mix

• Canned beans and soups

• Canned fish and seafood (in wateror brine)

• Pasta sauces in jars, salsa or tacosauce

• Jars of curry paste, minced garlic,chilli, ginger, pesto

• Canned vegetables – e.g. corn,tomatoes, mushrooms

• Canned fruit – in water or its ownjuice is best

• Tomato paste/puree (non-addedsalt available)

• Spread – honey/peanut butter/jam/marmite

• Dried fruit/raw nuts

• Suitable snack bars e.g. breakfastbars/ muesli bars/ popcorn bars/fruit bars

• Herbs, spices and condiments e.g.mustard, chutney, low oil saladdressings

• Bottles of sauce or marinade toadd flavour e.g. sweet chilli sauce,satay, soy, oyster, plum

• Bottle of good oil e.g. olive, canolaor pure and simple spray

• Sports Drinks.

Freezer Storage

• Bread, rolls, pita bread, muffins,crumpets, pikelets, pizza bases

• Pre-cooked rice, fresh pasta

• Frozen vegetables single types ormixed

• Reduced fat milk

• Ice cream, frozen yoghurt, gelatine

• Meat, poultry and fish.

Short Storage Perishables

• Breads of all types

• Reduced fat milk and yoghurts

• Fresh fruit and fruit and juices

• Fresh vegetables

7.7

Top with some finely cut vegetables(onion, mushroom, capsicum andtomatoes) and low fat cheese.

Hearty soup

Use soup stock or tinned soup, addlots of vegetables (fresh, frozen,tinned) include potato/corn orlegumes, add in noodle, pasta or riceand perhaps some cooked lean meator chicken.

Further tips:

• Look for low fat recipe books –especially those catering specifically to athletes

• Plan a “cook-a-thon” every now andthen, on a day off or a weekend

• Cook up bulk pasta sauces,healthy lasagne, curries,casseroles and freeze them to usewhen you are too busy to cook

• Be careful of food labels, someproducts advertise a 95% fat freebut they are still quite high in fat.Make sure you check the labelsfor 10g of fat per serve or less

• If you are using frozen or otherprepared meals, add in extra vegetables (fresh, frozen ortinned). If there aren’t many‘carbs’ in the meal, add inpotato/corn/legumes and havesome bread

• Try leaving the fatty spreads offbreads /muffins /crumpets etc anduse low fat spreads like chutneys,mustard, or nothing at all.Otherwise use a thin spread of thehigh fat option

• Try using a small amount ofwater/wine/sherry for stir-fry’s orfrying vegetables/stripes or leanmeat/lean mince (would not workas well with steaks).

7.6

• Add some sliced or chopped veggies – fresh, frozen or canned

• Serve over cooked pasta or as afilling for big jacket potatoes –remember to look for the variety of filling fresh pastas such astortellini and ravioli

• Or serve as a chunky casserolewith cooked rice, or noodles.

Stir Fries

• Chunks of meat, poultry orseafood in a wok or frying panusing little or no oil. Useginger/garlic etc to flavour or perhaps a curry paste or spice mix

• Add vegetables cut into bite size pieces or frozen stir-fry combinations

• Add a commercial flavour sachetor sauce, or your own combinationof herbs and spices

• Add rice or noodles that have beencooked and drained or serve withrice on the side – try different typesof rice, e.g. brown, fragrant (thecooking instructions are on thepack and all may be cooked in themicrowave). Many fresh noodlesmay be added just before serving.

Other Ideas

Home made pizza

Use thick bread dough pizza base orLebanese/pita breads spread withtomato paste, pizza or pasta sauce

Use low fat toppings such as leanmeat, chicken, turkey, seafood or beans and veggies – perhapspineapple also

Sprinkle grated low fat cheese lightlyover the top and bake or grill e.g. lowfat mozzarella.

Home made nachos

Use home made corn chips (pitabread cut in triangles and cook them inthe oven, with no oil, for 5-10 minutes)

Use re-fried beans and lean meat.Cook with onion, garlic, chilli and anyother vegetables put mixture overcorn chips, top with a small amount ofgrated low fat natural yoghurt.

Noodle Omelette

Mix up a couple of eggs and low fat milk

Add in herbs and some cooked noodles or rice

Cook in pan, using canola or olive oilspray to coat pan

7.8 8.1

Optimal performance requires thatyou maintain, as much as possible,a constant temperature. Core bodytemperature is a balance betweenmetabolic processes that produceheat (including exercise) and physiological processes responsiblefor heat loss.

Environmental conditions that impairthe ability to lose heat during exercisewill result in an increase in body coretemperature. This will lead to earlyfatigue, poor performance and mayconstitute a significant health risk.

If you are not prepared to deal withheat, you may find yourself performingpoorly, and/or experiencing symptomsranging from fainting and musclecramps to heat exhaustion and heatstroke.

• Take a water bottle to every train-ing session and try to minimisethe amount of direct sun exposedby taking water breaks in theshade

• Wear appropriate clothing i.e.loose fitting, where possible, witha fabric that is light coloured andallows sweat and air to passthrough. Don’t forget the sun protection policy – “hat and sunscreen”

• Drink plenty of fluids before, duringand after competition; rememberthat water is the best hydrator –half a litre (two cups) is recommended 30 minutes prior tocompetition

• During competition, drink 100-150mls (one to two cups) every 15minutes. Thirst is not a reliableindicator for need for fluid as thethirst mechanism kicks in after aperson is already dehydrated

• After competition, drink liberallyavoiding alcoholic or caffeine beverages.

Do not train in the heat if you are currently sick or were recently ill.

You need to plan recovery from yourtraining as well as from your matches.There are four key components toconsider when planning recovery:rest, nutrition, physical strategies andpsychological strategies.

Rest

Most physical training programmesfocus on providing the necessaryworkload to improve your perform-ance, but few prescribe activities ortechniques for the recovery phase following each workload. Workingwith your coach, explore how the following techniques can be integrated into your programme:

8. HYDRATION, RECOVERY & RELAXATION

8.3

• Focus on your breathing: placeyour hands on your chest, feel theair entering your lungs

• Concentrate on breathing to thebottom of your lungs by expandingyour stomach as you breathe in

• Allow the feeling of relaxation andlooseness to flow through yourbody as though you are sinkinginto a chair

• Breathe in through your mouth or nose, whichever is more comfortable, exhale through the other

• Develop a slow, deep, rhythmicbreathing pattern. You should beable to eventually reproduce thisrelaxation response in game situations as necessary.

Imagery

Imagery can be used to aid in con-centration and problem solving, or tomentally rehearse a skill or task in theminds eye (visualisation). Mentalrehearsal allows you to run throughan entire routine or performance inreal time. Top downhill skiers, forexample, will visualise their racedown the entire length of the course.Their mental rehearsal will includethe line to take for each curve, thefeel of the snow and the changes ingradients. Such a rehearsal will takeexactly the time of the descent in therace. Develop your own mentalrehearsal routine.

Here are some tips to get started:

• Close your eyes and take fivedeep breaths

• Remember a competition or timewhen you performed flawlessly

• Re-create the scene and watchyourself as you perform

• Become aware of your surround-ings; see who is there, who youropponents are; hear the sounds;and smell the smells

8.2

• Passive Rest – such as doingnothing, sleeping, meditating,visualising, or listening to music

• Active Rest – such as doing lightaerobic (walking, jogging, cycling,swimming) at less than 65%effort, or cross training. Followinga hard day of competition, a short,light aerobic workout prior toshowering will enhance yourrecovery and ability to competethe next day.

Nutrition

Renew your energy stores by eatingwell–balanced meals, avoiding longgaps between meals, and includingprotein and carbohydrate food ineach meal.

Work towards carbohydrates replacement within one hour postexercise through consuming high carbohydrate drinks and foods.

• Pre-hydration: drinking 1000ml upto three hours before competing

• During session/event/game:drinking 100ml – 15mls every 15minutes

• Post hydration: drinking to quenchthirst and more – NO coffee, tea oralcohol.

Physical and Psychological

• Utilise hydro-therapies such aswhirlpool, baths, saunas andshowers to stimulate increasedblood flow as well as to provide a relaxed state

• Have a regular massage toenhance blood flow and tobecome better in tune with yourstressed muscles

• Maintain a daily/regular stretchingroutine to improve your flexibility

• Practice breathing exercises,meditation and muscles relaxationtechniques to aid in improvingyour emotional and psychologicalstate.

Relaxation

Relaxation calms you, removes tension and helps you to focus andcontrol your actions and responsesduring practice and competition.There are many pre-match relaxationstrategies and techniques. To improveyour ability to effectively manage youremotions during competition, try practising these strategies.

• Find a quite area

• Assume a comfortable positionwith your eyes closed

• Now move back into yourself andsee how it feels to perform at thislevel where you can do no wrong

• Focus on each sensation,each aspect of this excellent performance

• Appreciate the pleasure and confidence you experience whenyou perform at this level. Alwaysimagine a successful conclusion.

Remember these feelings of optimalperformance. Schedule imagerypractice regularly and systematicallyinto your training sessions and knowthat you can call them up the nexttime you compete.

8.4 9.1

Name

Date

Type of injury

How injury occurred

Immediate Care

Doctor’s comments

Physio’s comments

Approximate time for rehabilitation

9. INJURY MANAGEMENT

9.3

Rehabilitation Exercises

Exercise 1

Exercise 2

Exercise 3

Exercise 4

9.2

Rehabilitation Programme

Week 1

Week 2

Week 3

Week 4

10.19.4

10. DAILY / MONTHLY TRAINING PLAN:

MON TUE WED THUR FRI SAT SUN

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CONSTITUENT BODY R) O SCHOOLS OF RUGBY(CB S PLAYERS HANDBOOK · PLAYERS HANDBOOK. 1 1. Player Information X 2. Introduction - What is the SoR? X 3. The England Player Pathway X 4.

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