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Updated: Apr 14, 2021

Rugby Season is upon us and the Gladiators first came is quickly approaching. It has felt great to be practicing again and revamping our skills. Here's some suggestions on continuing to get better in this sport:

Set your goals. Before you begin practicing to get better at the sport or sports of your choice, think about your goals. This can help you focus your training and give you something for which to work.

  • Your goals don't need to be anything lofty and they shouldn't be unattainable, which could make you quit.

  • For example, if you are currently running a 10-minute mile, you could set a goal of getting down to 8 minute miles in six months. It can be easy to formulate a plan for training once you have a concrete goal.

Formulate a plan. It's easy to stick to any goals you have to get better at a sport if you formulate a reasonable plan. Your plan should include everything from training sessions times to specific drills or goals you have for each session. Remember to keep it reasonable, though. Gradual improvement will keep you motivated and not fatigue you to the point that you quit.

  • You can formulate plans with the help of sports magazines, coaches, trainers, or even friends.

  • There are plans to help people attain their goals available in the media and on the web. Consider sticking with sources such as fitness sites or the sites of fitness magazines.

  • Make sure to schedule at least one full day of complete and two if you need it.

  • For example, if you want to get better at breaststroke in swimming, you might formulate a plan that includes swimming four days a week and incorporates drills that will specifically develop the leg and arm muscles you use for this stroke.

Train regularly. You cannot get better at sports if you do not train on a regular basis. Aim to train anywhere from 3-6 times per week, depending on your overall goals.

  • You don't have to train for hours on end to get better at a sport. Even twenty minutes of target exercise can improve your skills as long as you do this regularly.

  • Most people can improve with at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity.

  • If you are generally more active, you can do more than the recommended amount of exercise per day. In addition, if you are training for endurance events such as a marathon, you may also exceed this suggestion.

  • Remember to pace yourself and increase your training schedule gradually. This can help minimize your risk for burnout.

  • You may want to check with your doctor before undertaking any significant increase in your fitness program.

Incorporate drills. Since most sports require developing and improving even the most basic skills, focus your training by incorporating drills. These can help you improve dramatically at the sport of your choice.[8]

  • Drills are every bit as important as strength and speed because they make your movements much more accurate.

  • Drills can also improve skills in other sports you may play.

  • You may want to identify drills specific to your sport of choice by asking coaches or even competitive athletes for their suggestions.

  • For example, if you play basketball, you might want to do wind sprints to improve your pivoting ability and increase your endurance. Swimmers can use kickboards and pull buoys.

  • Even practicing repetitive movements like serving or shooting baskets from different angles can really help you get better at sports.

Enjoy the benefits of cross training. Doing the same sport daily can get a little boring. Consider cross-training, which can not only help you get better at your sport of choice, but also boosts your endurance and may also prevent injury.

  • Try and train at the sport at which you want to get better 3-4 days a week and cross train the other days.

  • Cross training can strengthen the muscles that you don't use in your sport of choice.

  • Cross training can rejuvenate and motivate you to do your sport of choice. It also helps refresh your brain.

  • You can use any sports to supplement your sport of choice, but you may want to choose something complementary to what you're doing. For example, if you are a runner, you may want to do some strength training, swimming, or even yoga to strengthen your arm muscles while stretching out your leg muscles. Rock climbers may want to run, hike, or jog to use their leg muscles that don't get used as often.

Build self-confidence. Having confidence in your skills and ability to improve them can also provide a foundation from improvement. By meeting realistic goals you have set, you can continue to maintain and build the confidence in your skills as an athlete.

  • Learning to de-emphasize outcomes can help you build your confidence, which in turn may help you improve. Instead, focus on performance improvements and excellence.

  • Accept that you will have drawbacks. Move on and continue to work towards your goal.

Be a good team member- show up on time and be prepared. Don't just "go through the motions". Strive to get better in each drill that you do. Work as hard as you do when the coach is looking as when they're not. Be a good role model for others on the team.


Having GREAT practice skills, motivation and determination on and off the field, the Gladiators team will be a tough force. Join us this Friday at the South Jordan Park, UT for a fast paced, full energy game with Utah Saints Rugby @ 6:30 PM!





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