Understanding Rugby: A Comprehensive Guide to the Sport’s Fundamentals

Rugby, a sport with its roots in the UK, is a physical and fast-paced game that has gained popularity worldwide. With its unique blend of football, soccer, and basketball, it can be quite confusing for newcomers to understand the rules and gameplay. In this guide, we will break down the fundamentals of rugby, explaining the basic rules, positions, and strategies used in the game. Whether you’re a seasoned fan or a complete novice, this guide will help you understand the complexities of rugby and why it’s one of the most exciting sports in the world. So, get ready to dive into the thrilling world of rugby and discover what makes it so captivating.

What is Rugby?

Origins and History

Rugby is a physical and fast-paced sport that originated in England in the early 19th century. It is played by two teams of 15 players each, who use a ball to score points by running or passing it over the opposition’s goal line. The sport has its roots in the games of shrovetide football, which were played in England during the Middle Ages.

One of the earliest recorded games of rugby was played in 1823 at Rugby School in Warwickshire, England. The game involved 27 players from the school, who played a form of football that involved picking up the ball and running with it. The rules of the game continued to evolve over time, and in 1845, the first official rules of rugby were drawn up by the Rugby Football Union (RFU) in England.

Rugby quickly spread to other countries, and by the late 19th century, it was being played in Australia, New Zealand, and South Africa. In 1871, the first international rugby match was played between England and Scotland. Over time, different variations of rugby developed, including rugby union, rugby league, and American football.

Today, rugby is a popular sport played by millions of people around the world, with major international competitions such as the Rugby World Cup and the Six Nations Championship. Despite its origins as a simple game played by students at a British boarding school, rugby has become a global phenomenon with a rich history and a passionate following.

Objective and Equipment

Rugby is a physically demanding and fast-paced sport that originated in England in the early 19th century. It is played by two teams, each consisting of 15 players, and the objective of the game is to score points by carrying the ball over the opponent’s try line or by kicking goals.

The equipment required to play rugby includes a rugby ball, which is similar to an American football but with a more pointed tip, and a mouthguard. Players also wear a variety of protective gear, including a helmet, shoulder pads, and padding for the hips and thighs.

The ball used in rugby is typically made of leather or synthetic materials and is inflated to a specific pressure. It is oval-shaped and weighs between 12 and 16 ounces. The ball must be able to withstand the rigors of the game and be able to bounce and move unpredictably, making it an essential part of the sport.

In addition to the ball and equipment, players must also understand the basic rules and strategies of the game. This includes understanding the various positions on the field, such as the flyhalf, scrumhalf, and fullback, as well as the different types of kicks and tackles that can be used. By mastering these fundamentals, players can develop the skills and knowledge necessary to excel on the rugby field.

How to Play Rugby

Basic Rules and Regulations

In order to fully understand the sport of rugby, it is essential to familiarize oneself with the basic rules and regulations that govern the game. These rules, although complex, serve to ensure fair play and promote a safe and enjoyable experience for all players.

Some of the most fundamental rules include:

• Scrums: A scrum is a method of restarting the game after a minor infringement, such as a knock-on or a penalty. It involves the players from both teams forming a “scrum” and pushing against each other in an attempt to gain possession of the ball.
• Lineouts: A lineout occurs when the ball is kicked out of bounds, or “touched,” and must be thrown back into the field of play. During a lineout, players from both teams form a line, and a player from the team that did not touch the ball throws it in to the opposing team.
• Mauls: A maul occurs when a player with the ball is tackled and the ball becomes trapped between the player and the ground. The players from both teams then form a “maul,” or a pile, to try and gain possession of the ball.
• Rucks: A ruck occurs when a player with the ball is tackled and the ball becomes loose. The players from both teams then form a “ruck,” or a pile, to try and gain possession of the ball.
• Tackles: A tackle is a method of attempting to stop the player with the ball from moving forward. A player may tackle an opponent by holding them and bringing them to the ground, or by knocking them to the ground.
• Penalties: Penalties are awarded for various infringements, such as offside, dangerous tackles, and holding onto the ball for too long. When a penalty is awarded, the opposing team is given the opportunity to kick the ball through the posts for points, or to restart the game with a “free kick.”

These are just a few examples of the basic rules and regulations that govern the sport of rugby. Understanding these rules is essential for anyone looking to play or coach the game, as they provide a framework for fair and safe play.

Positions and Responsibilities

In rugby, there are 15 players on the field for each team, including eight forwards and seven backs. Each player has specific responsibilities that contribute to the team’s overall strategy and success. Here’s a brief overview of the positions and their roles:

Forwards

The forwards are responsible for the set-piece play, which includes scrums and lineouts. They also provide support in the loose play and help in gaining ground and maintaining possession. There are three positions in the forward pack:

1. Prop: The props are the largest players on the field and they are positioned at the front of the scrum. They have the responsibility of pushing against the opposing team’s props to win the ball.
2. Hooker: The hooker is the player who throws the ball into the scrum and also serves as the link between the forwards and the backs. They can also jump for the ball during lineouts.
3. Lock: The locks are tall and agile players who play on either side of the hooker in the scrum. They have the responsibility of jumping for the ball during lineouts and can also make tackles and steal the ball in the loose play.
4. Flanker: The flankers are the players who play on the sides of the scrum. They have the responsibility of making tackles, winning the ball in the loose play, and supporting the team’s attack.
5. Number 8: The number 8 is the team’s main ball carrier and is usually the last line of defense. They have the responsibility of gaining ground, making tackles, and supporting the team’s attack.

Backs

The backs are responsible for scoring tries and supporting the team’s attack. They have the skills to dodge, pass, and kick the ball down the field. There are three positions in the backline:

1. Scrum-half: The scrum-half is the team’s primary ball handler and is responsible for passing the ball to the team’s forwards and backs. They also have the responsibility of kicking the ball down the field and supporting the team’s attack.
2. Fly-half: The fly-half is the team’s primary playmaker and kicker. They have the responsibility of directing the team’s attack and scoring tries through their running and passing.
3. Centers: The centers are the players who play in the middle of the field. They have the responsibility of receiving the ball from the scrum-half and fly-half and passing it to the team’s forwards and backs. They also have the responsibility of scoring tries through their running and passing.
4. Wings: The wings are the players who play on the sides of the field. They have the responsibility of catching the ball during kickoffs and scoring tries through their running and passing.
5. Fullback: The fullback is the last line of defense and the team’s primary kicker. They have the responsibility of kicking the ball down the field, supporting the team’s attack, and preventing the opposing team from scoring.

Each position in rugby has specific responsibilities that contribute to the team’s overall strategy and success. Understanding these positions and their roles is essential for mastering the sport’s fundamentals.

Skills and Techniques

Passing

Passing is a crucial skill in rugby as it allows players to move the ball up the field. A proper passing technique involves a straight arm extension and a follow-through towards the target. The ball should be thrown from the non-dominant hand and should be aimed towards the receiver’s hands, not their body.

Tackling

Tackling is an essential part of rugby and requires proper technique to be effective. A proper tackle involves approaching the ball carrier at an angle, keeping the head out of the tackle, and using the shoulder to make contact with the ball carrier. It is important to wrap the arms around the ball carrier and bring them to the ground while staying on top of them to prevent them from offloading the ball.

Running

Running is a key aspect of rugby and requires players to have good footwork, agility, and speed. Proper running technique involves staying low to the ground, using a high knee lift, and pumping the arms. Players should also focus on changing direction quickly and avoiding collisions with other players.

Kicking

Kicking is an important skill in rugby and can be used to gain field position, score points, and relieve pressure. Proper kicking technique involves a straight leg and a follow-through towards the target. Players should practice different types of kicks, such as punts, drop kicks, and conversion kicks, to become proficient in all aspects of the game.

Defense

Defense is a critical aspect of rugby and requires players to be aware of their surroundings and anticipate the opposition’s movements. Proper defense technique involves staying in front of the ball carrier, using good body positioning, and tackling effectively. Players should also work together as a unit to prevent the opposition from breaking through the defense.

The Different Forms of Rugby

Rugby Union

Rugby Union is one of the two main forms of rugby, with the other being Rugby League. It is widely considered to be the traditional form of the sport and is played in countries such as England, Wales, Scotland, Ireland, France, Australia, and New Zealand.

In Rugby Union, the game is played by two teams of 15 players each, with the objective of scoring tries by grounding the ball behind the opponent’s goal line. The game is played on a rectangular field, with the try line at one end and the goalposts at the other.

Here are some key aspects of Rugby Union:

Players and Positions

Each team has 15 players, including:

• Forwards: consisting of props, hookers, locks, and flankers
• Backs: consisting of scrum-halves, fly-halves, centres, wings, and fullbacks

The Ball

The ball used in Rugby Union is an oval-shaped ball, similar to an American football, but with a flat bottom.

The Pitch

The pitch is a rectangular field, measuring 100 yards long and 50 yards wide. It is divided into halves, with the try line at one end and the goalposts at the other.

Scoring

Points can be scored in several ways, including:

• Try: when the ball is grounded behind the opponent’s goal line
• Conversion: when the ball is kicked through the opponent’s goalposts after a try
• Penalty: when the opponent commits a foul, and the ball is kicked through the goalposts
• Drop goal: when the ball is dropped and kicked through the goalposts

Rules

Rugby Union has several rules that govern the game, including:

• The ball can be passed or kicked in any direction
• The ball must be kicked forward at the start of each play
• The player with the ball must be tackled to the ground, with the tackler falling on top of them
• A player can only pass the ball if they are on their feet and have cleared their feet of the ground
• A player can only make a tackle if they are on their feet and have cleared their feet of the ground
• A player can only be tackled if they have the ball or are attempting to play the ball
• If a player is held in a ruck or maul, they can only be released by the referee
• The referee can award a penalty to the opposing team if a player breaks the rules

These are just a few of the rules that govern Rugby Union. The sport is known for its physicality and requires a high level of skill, fitness, and tactical awareness.

Rugby League

Rugby League is one of the two main codes of rugby, the other being Rugby Union. It originated in Northern England in the 19th century as a variant of Rugby Union, and it has since become a popular sport around the world, particularly in Australia, New Zealand, and the Pacific Islands.

Key Differences from Rugby Union

The main differences between Rugby League and Rugby Union are the rules regarding handling the ball and the number of players on the field. In Rugby League, teams have 13 players on the field, while in Rugby Union, there are 15 players.

Another key difference is that in Rugby League, a player can pass the ball to a teammate as many times as they like, whereas in Rugby Union, a player can only pass the ball once before the ball must be kicked or handed off to another player.

Basic Rules of Rugby League

The basic rules of Rugby League are similar to those of Rugby Union, with some additional rules specific to Rugby League. Here are some of the most important rules:

• The game is played on a rectangular field with H-shaped goalposts at each end.
• The ball can be kicked, carried, or passed, but it must be kicked over the dead ball line at the end of each set of six plays.
• Players can score tries by touching the ball down behind the goal line, or by kicking a goal from a conversion attempt.
• The game is divided into two halves of 40 minutes each, with a 10-minute halftime break.
• A team can score a try, which is worth four points, or a goal, which is worth two points.
• The game is played with a rugby ball, which is oval-shaped and made of leather or synthetic materials.
• A player can be penalized for a variety of infractions, such as tackling a player without the ball, not releasing the ball when tackled, or committing a foul.

Tactics and Strategies

Rugby League is a fast-paced and physically demanding sport that requires a combination of strength, speed, and skill. Some of the most effective tactics and strategies in Rugby League include:

• Using the flankers to make breakthroughs and create space for the rest of the team.
• Using the fullback to kick long balls and create field position.
• Using the halves to control the game and set up attacks.
• Using the forwards to create a strong scrum and secure possession.
• Using decoy runs and offloads to create confusion and split the defense.

By mastering these tactics and strategies, a Rugby League team can gain a significant advantage over their opponents and increase their chances of winning the game.

Rugby Sevens

Rugby Sevens is a variant of rugby union that is played with seven players on each team, as opposed to the standard 15 players. It is a fast-paced and exciting version of the sport that has gained popularity worldwide, particularly in countries such as Australia, New Zealand, and Fiji.

Here are some key points to understand about Rugby Sevens:

• Number of players: Seven players on each team.
• Field size: The field size is smaller than a standard rugby union field, measuring 100 meters long and 70 meters wide.
• Game duration: The game is split into two halves of seven minutes each, with a two-minute halftime break.
• Scoring: The same as in standard rugby union, with tries worth five points, conversions worth two points, and penalties and drop goals worth three points.
• Playing style: Rugby Sevens is known for its fast and furious pace, with teams using their speed and agility to move the ball quickly up the field. The smaller field size means that there is less space for players to maneuver, which makes the game even more challenging.
• Major tournaments: Rugby Sevens is played at major international tournaments such as the Commonwealth Games, the Rugby World Cup Sevens, and the World Rugby Sevens Series. The World Rugby Sevens Series is a series of international rugby sevens tournaments that take place throughout the year, with teams competing for points to qualify for the Rugby World Cup Sevens.
• Strategy: As with standard rugby union, strategy is key in Rugby Sevens. Teams must work together to move the ball up the field and create scoring opportunities, while also defending effectively to prevent the opposition from scoring. The smaller field size means that teams must be even more disciplined in their tactics, as there is less space for players to make mistakes.

Overall, Rugby Sevens is a thrilling and fast-paced variant of rugby union that requires skill, agility, and strategy. Whether you are a seasoned rugby fan or a newcomer to the sport, understanding the basics of Rugby Sevens is essential to enjoying this exciting form of the game.

Touch Rugby

Touch rugby is a variant of rugby that is played without the traditional tackling and mauling. Instead, players merely have to touch the ball to the ground to end the play. This makes it a less physically demanding and safer version of rugby, making it a popular choice for beginners and casual players.

In touch rugby, the main objective is to score tries by touching the ball down on the ground behind the opposing team’s try line. The game is played with seven players on each team, with the pitch being slightly smaller than in other forms of rugby.

One of the key differences between touch rugby and other forms of rugby is the lack of tackling. Instead, players simply have to touch the ball to the ground to end the play. This means that players need to be skilled at handling and passing the ball, as well as being able to move quickly and evade their opponents.

Another difference is that there is no conversion kick after a try is scored. Instead, the scoring team simply restarts the game with a drop kick.

Touch rugby is often played in a social or recreational setting, and is a great way for people of all ages and abilities to get involved in rugby. It is also a popular choice for women and girls, as it is less physically demanding than other forms of rugby.

In summary, touch rugby is a variant of rugby that is played without tackling, making it a less physically demanding and safer option for beginners and casual players. It is played with seven players on each team, and the objective is to score tries by touching the ball down on the ground behind the opposing team’s try line.

Tag Rugby

Tag Rugby is a form of rugby that is played with a slightly different set of rules compared to traditional rugby. It is often played as a non-contact version of the sport, making it a great option for those who are new to rugby or for those who want to play a more accessible version of the game.

In Tag Rugby, players wear tags on their shorts instead of tackling each other. The tags are Velcro-attached, and the aim of the game is to remove the tag from an opponent’s shorts without getting tagged yourself. This creates a game that is focused on passing and movement rather than physical contact.

One of the key differences between Tag Rugby and traditional rugby is that there is no tackling allowed. Instead, players must attempt to pass the ball to their teammates and evade being tagged by the opposing team. The game is played in a similar format to traditional rugby, with two teams of seven players each, and the objective is to score tries by touching the ball down in the opposing team’s end of the field.

Another difference between Tag Rugby and traditional rugby is that there are no scrums or lineouts. This means that the game is easier to understand and play, making it a great option for beginners.

Tag Rugby is a fun and inclusive way to enjoy the sport of rugby, and it is often played in schools, community leagues, and as a social activity. Whether you are a seasoned rugby player or a complete beginner, Tag Rugby is a great way to get involved in the sport and have fun while doing so.

Beach Rugby

Beach rugby is a variant of rugby union that is played on sand. It is a fast-paced and high-intensity game that is popular in beach resorts and holiday destinations around the world. The game is played with seven players on each team, and the rules are similar to those of regular rugby union, with some modifications to accommodate the beach setting.

Equipment

Players wear standard rugby union gear, including a mouthguard, boots, and a rugby shirt. The ball used in beach rugby is the same as the one used in regular rugby union, but it may be more difficult to handle on the sand.

Playing Field

The playing field for beach rugby is a rectangular area on the sand, marked by cones or other markers. The field is divided into two halves, with a goalpost at each end. The goalposts are the same as those used in regular rugby union.

The rules of beach rugby are similar to those of regular rugby union, with some modifications to accommodate the beach setting. Some of the key rules include:

• The game is played with seven players on each team.
• The ball can be passed in any direction.
• The ball can be kicked, but it must be kicked forward.
• A try is worth five points, and a conversion is worth two points.
• There is no offside rule in beach rugby.
• The game is played in two halves, with a break between the halves.
• The game is won by scoring the most points.

Strategies

Beach rugby is a fast-paced and high-intensity game that requires quick thinking and good communication. Some of the key strategies include:

• Using the sand to your advantage, by using it to slow down the opposition or to gain traction for faster running.
• Playing a high-tempo game, by keeping the ball in play and moving it quickly from one end of the field to the other.
• Using quick, short passes to move the ball through the opposition.
• Using the beach setting to your advantage, by using the sand to create angles and space for running and passing.
• Being aware of the tide, and adjusting your game plan accordingly.

By understanding the basics of beach rugby, you can enjoy this exciting and unique variant of rugby union, whether you are a seasoned player or a newcomer to the sport.

Rugby Breathability

Importance of Breathability in Rugby

In rugby, the ability to maintain proper breathing techniques is crucial for both individual players and the team as a whole. Breathability refers to the efficiency of the body’s respiratory system in taking in oxygen and exhaling carbon dioxide. It is important to understand the role of breathability in rugby because it can greatly impact the performance of players on the field.

Physical Benefits of Breathability

Physically, proper breathability allows players to maintain a higher level of endurance and stamina throughout the game. It helps to deliver more oxygen to the muscles, which in turn enables them to work harder and for longer periods of time. This is especially important in a sport like rugby, which is known for its high-intensity and physical demands.

Mental Benefits of Breathability

Breathability also has mental benefits for players. When a player is able to control their breathing, it can help to calm their nerves and reduce stress levels. This can be especially helpful during high-pressure situations, such as kick-offs or penalty shots. Additionally, controlled breathing can help players to focus and maintain concentration throughout the game.

Breathing Techniques for Rugby

There are several breathing techniques that rugby players can use to improve their breathability on the field. One such technique is called “diaphragmatic breathing,” which involves using the diaphragm instead of the chest muscles to inhale and exhale. This technique allows for more oxygen to be taken in and can help to reduce fatigue. Another technique is “progressive muscle relaxation,” which involves tensing and relaxing different muscle groups while breathing deeply. This technique can help to reduce stress and anxiety, and can also improve overall relaxation and focus.

Overall, the importance of breathability in rugby cannot be overstated. Whether it is improving physical performance, reducing stress and anxiety, or helping to maintain focus and concentration, proper breathing techniques are essential for any player looking to excel on the field.

Types of Breathable Fabrics

In rugby, the breathability of a player’s clothing is crucial for their performance and comfort on the field. There are several types of breathable fabrics that are commonly used in rugby apparel, each with its own unique properties and benefits.

Moisture-wicking Fabrics

Moisture-wicking fabrics are designed to draw sweat away from the body and keep the player dry and comfortable. These fabrics are made from materials such as polyester or nylon, which have a high rate of evaporation. They are often used in the construction of rugby shirts, shorts, and socks.

Polartec Fabrics

Polartec fabrics are a type of fleece that are highly breathable and warm. They are made from synthetic fibers that trap air, providing insulation and warmth without adding bulk. Polartec fabrics are often used in the construction of rugby hoodies, jackets, and other outerwear.

Coolmax Fabrics

Coolmax fabrics are made from a blend of polyester and spandex, which allows for excellent breathability and stretch. They are designed to wick moisture away from the body and keep the player cool and dry. Coolmax fabrics are often used in the construction of rugby training gear, such as shorts and t-shirts.

Tencel Fabrics

Tencel fabrics are made from eucalyptus trees and are highly breathable and moisture-wicking. They are soft to the touch and provide excellent comfort for the player. Tencel fabrics are often used in the construction of rugby undergarments, such as undershirts and briefs.

Overall, the breathability of a player’s clothing is an important factor in their performance on the rugby field. By choosing clothing made from breathable fabrics such as moisture-wicking, Polartec, Coolmax, and Tencel, players can stay cool, dry, and comfortable throughout the game.

Benefits of Wearing Breathable Clothing in Rugby

• Increased Comfort: Wearing breathable clothing in rugby allows players to move freely and without restriction, enhancing their performance and reducing the risk of overheating.
• Improved Ventilation: Breathable fabrics have a porous structure that allows air to circulate and evaporate sweat quickly, keeping the body dry and cool. This is especially important in high-intensity sports like rugby, where players are likely to sweat profusely.
• Reduced Risk of Overheating: Wearing non-breathable clothing can cause the body to overheat, leading to fatigue, cramps, and other heat-related illnesses. Breathable clothing helps regulate body temperature, reducing the risk of these issues.
• Better Odor Control: Breathable fabrics are designed to wick moisture away from the body, which helps prevent the growth of bacteria that can cause unpleasant odors. This is especially important in team sports, where hygiene is essential to prevent the spread of germs.
• Increased Durability: Breathable clothing is typically made from high-quality materials that are designed to withstand the demands of rugby. This means that they are more durable than non-breathable clothing, which can tear or rip easily.
• Better Performance: By providing players with greater comfort and mobility, breathable clothing can help improve their performance on the field. This is especially important in a fast-paced, physical sport like rugby, where even small advantages can make a big difference.

Key Takeaways

• Understanding rugby breathability is crucial for players to perform at their best.
• Breathability refers to the ability of a player to take in oxygen and release carbon dioxide during physical activity.
• Good breathability can improve endurance, reduce fatigue, and enhance overall performance.
• Players can improve their breathability through physical training, proper nutrition, and hydration.
• Monitoring breathability is important for coaches to ensure that players are in top physical condition.
• Rugby players need to have high levels of cardiovascular fitness, muscular strength, and flexibility to perform well on the field.
• Proper technique, including proper breathing and oxygen consumption, is essential for success in rugby.
• Understanding and improving breathability can help players to avoid injuries and stay healthy throughout the season.

Resources for Further Learning

There are a variety of resources available for those who wish to learn more about rugby and its intricacies. Whether you’re a beginner looking to understand the basics or an experienced player looking to refine your skills, there are numerous resources available to help you improve your knowledge and understanding of the sport.

Some of the best resources for further learning include:

• Online tutorials and instructional videos: There are a wide variety of online resources available that provide detailed tutorials and instructional videos on various aspects of rugby, including rules, techniques, and strategies. These resources can be a great way to learn at your own pace and get a better understanding of the sport.
• Books and publications: There are a number of books and publications available that cover a wide range of topics related to rugby, from the history of the sport to tactics and strategies. These resources can provide valuable insights and information for players and fans alike.
• Coaching courses and certifications: For those who are interested in coaching rugby, there are a variety of courses and certifications available that can help you develop your skills and knowledge. These resources can provide valuable information on topics such as game analysis, training techniques, and player development.
• Local clubs and organizations: Joining a local rugby club or organization can be a great way to learn more about the sport and connect with other players and fans. These groups often offer training and coaching opportunities, as well as social events and matches.

By taking advantage of these resources, you can continue to learn and grow your understanding of rugby, whether you’re a beginner or an experienced player.

FAQs

1. What is rugby?

Rugby is a sport that originated in England in the early 19th century. It is played by two teams of 15 players each, who use a ball to score points by running or passing it over the opposition’s goal line.

2. What are the basic rules of rugby?

The basic rules of rugby include:
* The game is played with two teams of 15 players each.
* The objective is to score points by touching the ball down over the opposition’s goal line, or by kicking the ball through the opposition’s goal posts.
* Players can carry or kick the ball, but they cannot throw it.
* Players can pass the ball to their teammates, but they cannot take more than one step before passing it.
* The game is divided into two halves, each lasting 40 minutes.
* If a player drops the ball or commits certain other faults, the opposing team can take possession of the ball.

3. What is the difference between rugby and football?

Rugby and football are both sports played with a ball, but they have some key differences. In rugby, players can carry the ball, but they cannot throw it. They can also pass the ball to their teammates, but they can only take one step before passing it. The game is also played with a different-shaped ball, and the rules for scoring points are different. Football, on the other hand, is played with a round ball, and players can throw it as well as carry it. The rules for scoring points are also different.

4. What equipment do players need to play rugby?

Players need a rugby ball, a mouthguard, and a set of playing clothes, including a jersey, shorts, and boots. They may also wear protective gear such as a helmet or shoulder pads.

5. How can I get started with playing rugby?

If you are interested in playing rugby, you can start by finding a local club or team to join. Many clubs offer beginner-friendly programs or training sessions for new players. You can also try joining a university or school team, or starting a pickup game with friends. It’s important to start slowly and build up your skills and fitness over time.

How to Play Rugby