Rugby is a fun sport that many people enjoy playing. That doesn’t mean it’s entirely without its share of risks, however. Understanding how to properly prepare to play rugby goes a long way toward keeping you safe. If you’re a rugby parent, it’s vital that you be sure your kids are playing safely. Otherwise, there’s an increased risk of injuries that can be very serious. Use this guide to get you started.

Warming Up

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Before starting practice or competing in a rugby game, it’s important to warm up. This gets the blood flowing to your muscles, preparing them for the activity ahead. The best way to do this is to perform movements similar to those you do during rugby. Jog in place, do arm windmills and squat several times. These motions will warm you up and help prevent injuries on the field.

Food and Drink



Fuel your body before the game with a good mix of healthy fats, carbohydrates and protein. String cheese with nuts, peanut butter on a bagel, or whole grain cereals with milk are all good options. They provide fuel to play, and they also promote healthy muscle function and recovery.

Sip water before, during and after playing rugby. This will keep you from becoming dehydrated, which can be detrimental to your health. Carry a water bottle with you and stash it on the sidelines so it’s available any time you need it.



One of the best ways to stay safe while playing rugby is to use the proper equipment. A mouth guard should always be worn during rugby practice and games, according to the SSMC. They help prevent the risk of jaw and teeth injuries. Have a mouth guard specially fitted for the most benefit.

Players should always be sure their outfit is complete before heading out to play. This includes rugby boots, shin guards, arm guards, shoulder pads, stik mits and a helmet. Without these items, injuries are more likely to occur during a tackle or other forms of impact. This includes sprains, strains, broken bones, abrasions and concussions. If you’re new to rugby, all this gear might feel bulky and uncomfortable, but you’ll get used to it with time, and you’ll be sorry if you choose to forgo it on the playing field. Likewise, choosing the right ball, such as those from SportsBallShop can protect you as you play.


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Another simple way to stay safe or keep your kids safe during rugby is to follow all the rules. This way, an unnecessary collision is avoided, you won’t mistakenly fall down and get hurt and you won’t use equipment in a way that can injure you. If you’ve never played rugby before, get a brief rundown of the rules from your coach so you know what to expect. With time, the rules will come easily, and you won’t have to be so aware of your every move.