A Complete Step-by-Step Guide on How to Play Rugby Football for Beginners

Having spent over a decade coaching rugby and watching countless newcomers struggle with the basics, I've come to appreciate how intimidating this beautiful game can appear to beginners. Just last Saturday, I witnessed the Inter-Scholastic Athletic Association champion St. Dominic College of Asia make their debut against New Era at the Enderun Colleges gym in Taguig City, and it reminded me how fundamental proper guidance is for those first steps onto the pitch. The raw enthusiasm was palpable, but what struck me most was how some players clearly understood positioning basics while others seemed lost in the organized chaos. That's precisely why I believe every beginner needs a structured approach - not just to survive their first match, but to genuinely fall in love with this physically demanding yet incredibly rewarding sport.

Let's start with what I consider the most critical foundation: understanding rugby's basic objective. Unlike many sports where you can sometimes get by on pure athleticism, rugby demands what I call "structured creativity" - you need to know the rules well enough to exploit opportunities within them. The ball must be passed backward, though it can be kicked forward, and the primary goal is to ground the ball with sufficient pressure in the opponent's in-goal area. What most beginners don't realize is that maintaining possession requires what we call "building phases" - consecutive plays where your team recycles the ball efficiently. I always tell my players that rugby is essentially a game of territory management; you're either gaining meters or conceding them, and every decision should contribute to that territorial advancement.

Now, about equipment - this is where I see many newcomers either overspend or dangerously underspend. You absolutely need a quality mouthguard; I'd estimate about 73% of dental injuries in rugby occur when players skip this essential piece. Rugby boots differ from other football cleats because they lack the front cleat at the toe, which prevents dangerous stepping in scrums and rucks. For your first few sessions, focus on finding boots with multi-studded soles rather than bladed ones - they provide better traction in wet conditions and during lateral movements. I'm personally partial to Canterbury brand gear, not because they sponsor anyone, but because their jerseys have this unique stretch material that doesn't restrict shoulder movement during tackles.

The fundamental skills break down into what I categorize as "the three pillars": passing, tackling, and kicking. When teaching passing, I emphasize the spiral technique - it travels faster and more accurately than an end-over-end throw. The wrists should snap sharply as the ball leaves your hands, creating that satisfying spiral rotation. For tackling, safety is paramount; I drill into my players that you never lead with your head. The proper technique involves lining up your shoulder with the opponent's hips, wrapping your arms securely around their legs, and completing the tackle by driving through with your legs. Kicking has several variations, but beginners should master the punt first - it's the most versatile option for clearing territory. What most coaching manuals don't tell you is that the sweet spot isn't dead center of the ball but slightly lower, which creates that desirable hang time.

Positional understanding separates casual players from genuine rugby students. Teams consist of 15 players divided between forwards (numbered 1-8) and backs (numbered 9-15). Forwards typically engage in set pieces like scrums and lineouts, while backs focus on creative attacking play. If you're built sturdy and enjoy physical contests, the forward positions might suit you. If you're faster and prefer strategic kicking and running lines, consider the back positions. Personally, I've always favored the fly-half position (number 10) - it's essentially the team's quarterback, directing play and making critical decisions. The fly-half touches the ball more than any other player, averaging around 47 touches per match according to my own tracking.

Game structure can confuse newcomers with its various restarts and set pieces. The match begins with a kickoff and consists of two 40-minute halves. When the ball goes out of bounds, we have lineouts - those formations where players lift teammates to catch the thrown ball. Scrums restart play after minor infringements, with eight forwards from each team binding together and contesting for the ball. What fascinates me about scrums isn't just the raw power but the technical precision required - the engagement sequence has four distinct calls that ensure player safety while maintaining contest. Then there are rucks and mauls, which form when players contest for the ball after a tackle - these are where games are truly won or lost through technique and determination.

Fitness requirements in rugby are uniquely comprehensive. You need the endurance of a soccer player, the explosive power of a American football player, and the mental resilience of a marathon runner. I recommend beginners focus on three key areas: cardiovascular endurance (aim for being able to run 5K in under 25 minutes), lower body strength (squatting at least 1.5 times your body weight), and grip strength (crucial for tackles and maintaining possession). The aspect most newcomers underestimate is recovery - rugby demands so much physically that proper rest and nutrition become non-negotiable. I've found that players who sleep less than 7 hours are approximately 68% more likely to sustain injuries in training.

Watching that St. Dominic College of Asia match reminded me why I fell in love with coaching beginners. There's something magical about witnessing the moment when confusion transforms into comprehension, when hesitant movements become confident decisions. Rugby offers more than physical benefits - it builds character through shared struggle and mutual respect. The camaraderie I've experienced in this sport surpasses anything else I've encountered. If you're considering trying rugby, my advice is simple: find a local club with a good beginner program, invest in proper coaching rather than just equipment, and embrace the learning process with patience. The initial frustration will eventually give way to one of the most rewarding sporting experiences imaginable.