Contact Preparation
Contact in the form of tackling is one of the main aspects of rugby. The ability to tackle and be tackled safely and effectively is an important priority in rugby. Research has shown that, on average, during a female rugby match, 280 tackles occur, which highlights the importance of tackling in the game of rugby (West et al., 2021; Stodter and Dane, 2024). Being adequately prepared for contact is a crucial component of rugby training, especially for female rugby players who may have had a break in consistent training due to injury or pregnancy where appropriate return to contact is essential to prepare for the demands of the game.
World Rugby Contact Confident Resource
World Rugby’s Contact Confident resource divides contact preparation into four activity groups:
- Mobility, rolling, falling and landing
- Deep neck stabilisation
- Neck strengthening
- Head reaction exercises.
By focusing on these four areas, coaches can ensure that their athletes are better prepared for the physical demands of tackling in rugby. This preparation not only enhances performance but also plays a significant role in promoting player safety.
Mobility, rolling, falling and landing
Practising proper falling and landing techniques is a crucial component of preparing to be tackled. Having the ability to land safely during a tackle can help reduce the chances of injury during the tackle event. A wide range of exercises and movements can be incorporated into training to teach the athlete to safely fall to the ground while also improving the stability and mobility of key muscles and joints that are involved in the tackle event. Some exercises that can be utilised in the athlete’s training include:
- Animal movements
- Partner carries
- Partner balance
- Partner bodyweight flag
- Teddy bear roll
- Backwards roll
- Triangle roll
- Backwards landing
- Sideways landing
- Forwards landing.
World Rugby Contact Confident Resource: Mobility, rolling, falling and landing
By integrating these exercises into training sessions, coaches can equip athletes with the skills necessary to fall and land safely, ultimately reducing the risk of injury and enhancing overall performance in tackling scenarios.
Neck Activation
During head impacts, the cervical musculature contracts to increase neck stiffness, which can limit the head movement and absorb kinetic energy, which reduces the acceleration experienced by the brain. Increasing the stability and strength of the neck musculature can have a positive impact on lowering concussion incidence (Petrie et al., 2024). Neck training can involve deep neck stabilisation and neck strengthening exercises, with different exercise levels depending on the player's level. Head reaction exercises can be utilised to improve neck strength while also improving muscle coordination and reaction time. Examples of deep neck stabilisation, neck strengthening exercises and head reaction exercises are outlined in World Rugby’s Contact Confident Resource.
Neck activation can be delivered in:
- gym warm-up
- pitch session warm-up
- stand-alone session.
World Rugby Contact Confident Resources:
By prioritizing neck training, coaches can help athletes enhance their stability and strength, ultimately reducing the risk of concussion and improving overall performance on the field.
Four-week Contact Preperation Programme
The following four-week contact preparation programme is designed to support athletes in developing essential skills for safe and effective contact situations. It can be integrated into various training contexts, including:
- A return-to-play protocol following injury
- Pre-season training programs to build contact readiness
- Warm-ups before contact-focused training sessions.
This programme emphasises key components of effective contact preparation, such as:
- Mobility, Rolling, Falling, and Landing Techniques: Enhancing safety and reducing injury risk
- Neck Activation: Focusing on stability, strengthening, and reaction exercises for the neck and head
- Game-Specific Activities: Practicing techniques like maintaining a low body height during tackles.
Programme Progression
Over the four weeks, the exercises advance from foundational Level 1 movements to more complex Level 3 drills. This progression allows athletes to build competence and confidence in key contact preparation skills.
Key Considerations for Coaches
- Ensure that preparation for contact is completed as Female players may have missed opportunities for this important work within their player development structures or indeed may have joined the Sport late.
- Adaptation and Individualisation: Athletes develop skills at different rates. Adjust the progression timeline as needed to ensure safe and effective skill acquisition.
- Focus on Technique: Encourage proper form and technique, particularly for landing and neck exercises, to build resilience and prevent injuries.
Videos of all exercises below are available in the World Rugby Contact Confident Resource
Download Four Week Contact Preparation Programme
