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The Basics of Warming Up, Cooling Down and Stretching

Warming up and cooling down are often overlooked as necessary parts of the training and matchday routine. A proper warm up and cool down through stretching techniques can help you improve your performance as well as avoid injuries and Rugby IQ’s Steve McIntyre gives some suggestions on proper warm up and cool down technique.
By: Steve McIntyre, Rugby IQ Strength Coach - http://www.rugbyiq.com/

Many players dislike warming up, cooling down and stretching. They find it boring and often do not do it correctly as a result, leading to sub optimal performances, increased injury risk and recovery times. As a coach or player the more you understand and know about these important parts of your preparation the better.
The warm-up and cool down are basic components of preparation. They play an important role in preparing the player for the activities ahead as well as for optimising the recovery process after exercise.
Example of a warm-up structureWARM-UP (PRE-GAME)

GENERAL WARM-UP
Start with 0 min – 2 min Light activity such as light jogging and passing the ball across the width of the field a few times2 min – 4 min Increase intensity of run introducing some changes in running patterns such as weaving, cross over shuffling, etc Always include the ball as much as possible during warm up activities.4 min – 9 min Dynamic Flex (stretches) – players should be sweating lightly and have increased core temperature.9 min – 10 min Drinks break10 min – 12 min Footwork using ladders or varied footwork patterns.Can include some short 3-4 seconds static stretching.

Drills Warm Up
12 min – 16 min Skills and Drills. Include some specific game activities such as shield and bag work and wrestling or other contact elements during this time.16 min – 17 min Drinks break

SPECIFIC WARM-UP
17 min – 30min Game specific drills and patterns.including elements such as lineouts, scrum sets, ruck & maul and back play.

Drink for game!

DRINKUP Dehydration & Heat Stress = Poor PerformanceAvoid heat stress and poor performance by adequate fluid replacementduring your summer sport or activity. Playing in hot weather will result in extra fluid loss (dehydration) Even small degrees of dehydration will cause a decrease in performance and this can occur at any stage of a match/competition particularly in hotconditions.Dehydration contributes to fatigue and may make you more suseptible to cramps, heat stress and heat stroke ‘Beat The Heat’ using the following measures DO NOT WAIT TO FEELBEFORE YOU DRINK! THIRSTYDRINK PLENTY OF WATER

sweat is mainly water and very little salt; salt tablets are not necessary and can make dehydration worse drink cool water - it is absorbed more rapidly than warm water. If exercise is going to continue for more than 1 hour, use a sports drink (a carbohydrate drink of 5-10% concentration with the addition of a small amount of sodium) thirst is a poor indicator; it is a late signal of severe fluid loss FLUID REPLACEMENT ROUTINEAvoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to participating.Drink at least 500ml (2-3 glasses) ½ to 1 hr before a game Drink at least 200ml (1-2 glasses) every 15 mins during a game Drink at least 500ml to 1 litre (5-6 glasses) after a game and continue to drink until fluid losses are replaced

The Early Rugby History

Spectators

The tournament expects to draw a total of 45,000 spectators at the stadium during the three-day duration of the tournament. Of these an estimated one third (15,000) is expected to be foreigners. With television coverage, both locally and internationally, the Malaysia Sevens will be viewed by well over 300 million people in all the 16 participating countries, either via live or delayed telecast. The spectators and viewers will comprise of both male and female viewers between the ages of 12 and 60. Rugby, being an immensely popular sport in both local and international residential schools and varsities, has a loyal following among middle and upper income professionals and top management, as well as the man on the street as the sport is fast paced and exciting.

History Of Rugby

Rugby first started in 1823 when William Webb Ellis spontaneously decided to spoil his schoolmate's soccer game by picking up the ball and running with it towards the goal line. That single act at the Rugby School brought the game into being where it is today and for future generations who would play this game. In 1839 the first rugby club was established in Cambridge and after 32 years the Rugby Football Union was established which governed the game in England and organised the first test match between Scotland and England. Then in 1886 the International Rugby Board was formed which governs the game worldwide.

But only after 40 years the laws of the game was altered in which rugby looks more like it does today. The game's first World Cup was held in 1987 and followed by the second and third in 1991 and 1995 respectively. Currently, the Rugby World Cup has the second largest TV viewership around the world, next to the Soccer World Cup with an estimated 3 billion viewers. Sevens rugby started in Scotland as a charity event which eventually developed into a fast and exciting game.

The first Rugby Sevens World Cup was held, rightfully in Scotland in RUGBY IN MALAYSIA The first inter-club match was played in 1902 between Singapore Cricket Club and Selangor Club. But locals were only involved in the game in 1921 when Captain H. T Butler presented a trophy named after the HMS Malaya battleship. So the game started in with Selangor, Ipoh District, Singapore, Malacca and Negeri Sembilan being the first participants with the Malaya Rugby Union which was also established in 1921 as the joint committee. In 1959 the Malaya Rugby Union organised its first international match between Cambridge Universities XV and Malayan XV in Kuala Lumpur.

In 1983 the first Inter-State Rugby tournament was introduced namely the Agomg's Cup and the game's gaining popularity with the first National Inter-Club tournament in 1995. Sevens rugby was introduced in Malaya in 1935 with a competition organised by the Singapore Cricket Club and since then spread throughout the country. In 1963, the famous RSC Jonah Jones Sevens was introduced by Mr Jones. To date there are numerous sevens tournament in Malaysia such as the National Sevens and Super Sevens organised by the Malaysia Rugby Union. There are more than 300 rugby clubs in Malaysia including government bodies and 600 schools playing rugby with 10,000 active players.

Team Rugby Malaysia menewaskan China

Setinggi Tahniah kepada pasukan ragbi Malaysia yang berjaya menunjukkan satu persembahan permainan yang amat memberangsangkan dalam ke dua-dua perlawanan yang mereka harungi dalam kejohanan A5N Division 2 yang dikelolakan oleh KRM di Stadium UITM Shah Alam.

Selepas menewaskan pasukan India di peringkat playoff pada hari Rabu dengan keputusan 43 - 29, pasukan Malaysia sekali lagi turun untuk menentang pasukan China yang diletakkan sebagai pasukan pilihan selepas beberapa kali mengecewakan pasukan Malaysia sebelum ini.

China memulakan perlawanan dengan baik apabila Zhum Chen pantas memintas hantaran pemain Malaysia di kawasan 22 mereka untuk melakukan try dan seterusnya dengan mudah Bo Zhou menyempurnakan sepakan conversion untuk mendahului dengan 7 - 0 di minit pertama. Tetapi asakan Malaysia selepas itu, menyaksikan pula Nacani Seniu meloloskan diri untuk melakukan try sulong Malaysia dan seterusnya menyamakan kedudukan apabila sepakan conversion Mohamad Faiz Shamsukhidir melepasi palang.

Enam minit kemudian, Bo Zhau sekali lagi meletakkan China dihadapan apabila sepakan penaltinya melepasi palang untuk menjadikan kedudukan 10 - 07 dan 3 minit kemudian, Malaysia gagal untuk menyamakan kedudukan apabila sepakan Mohd Fairuz Abdul Rahman tersasar sebelum dia dikeluarkan kerana mengalami kecederaan di buku lali. Bagaimanapun kombinasi serangan yang dimulakan dengan gerakan solo di minit ke 22 oleh Mohamad Faiz yang di sokong oleh Nik Safuan Ismade dan seterusnya disudahkan oleh Nacani untuk try ke dua Malaysia di bawah tiang gol memberi peluang kepada Mohamad Faiz melakukan conversion mudah untuk meletakkan Malaysia dihadapan dengan skor 14 - 10.

Beberapa peluang yang diperolehi oleh Malaysia selepas itu tidak dapat disudahkan dengan baik untuk menambah mata, sebaliknya China yang menggunakan susuk tubuh mereka yang lebih besar menggempur barisan forward Malaysia untuk melakukan try dari set line-out sebelum wisel rehat dibunyikan dengan kedudukan China mendahului 15 - 14.

Separuh masa ke dua, Malaysia kembali garang selepas mendapat mandat baru dari ketua jurulatih, Deano Herewini. Empat minit selepas dimulakan, Mohamad Faiz meletakkan kembali Malaysia di hadapan dengan sepakan penalti beliau dan di minit ke 60, hasil dari sepakan "punting" Mohamad Faiz yang agak baik ke dalam kawasan China memberi peluang kepada pemain gantian Sarizan Yasir untuk melakukan try apabila bola melantun tepat ke arah beliau untuk melakukan try mudah dan seterusnya 8 minit kemudian, giliran Timoci Nacokula meloloskan diri untuk membuat try ke 4 Malaysia dan try ke 2 peribadi beliau dalam kejohanan ini. Dengan kejayaan sepakan conversion dari Mohamad Faiz, Malaysia selesa di hadapan dengan kedudukan 31 - 15.

Pemain China yang nampak sedikit keletihan selepas mengharungi 70 minit permainan dalam keadaan cuaca yang agak panas dan kekurangan pemain gantian kerana mereka hanya hadir dengan 19 pemain dalam kejohanan ini, gagal untuk bangkit bagi memberi tentangan terutamanya apabila pasukan Malaysia memasukkan semua 6 pemain gantian mereka untuk mempertahankan kubu Malaysia.

Asakan Malaysia dalam tempuh 5 minit terakhir permainan, menyaksikan Lee Wei Meng dan Semi Seruvakula mengambil giliran untuk mencatat nama sebagai penyumbang mata melalui try mereka dan Mohamad Faiz sekali lagi melaksanakan tugasannya sebagai penendang conversion untuk menamatkan perlawanan dengan keputusan 43 - 15.

Sorakan padu penyokong dan peminat sukan ragbi yang hadir di Stadium UITM Shah Alam sudah semestinya menjadikan kem pasukan Malaysia bersorak gembira apabila wisel penamat dibunyikan oleh Andrew Tranet dari Hong Kong.