Rugby

Put on protective gear such as a mouthguard, then check the turf and nearby space. Warm up your neck, shoulders, and legs thoroughly.

Start with light passing and running. Once you are warm, keep spacing with teammates as you play.

Slow down and walk as you finish. Let your breathing settle, then check your workout duration.

Sprinting and physical contact work your cardiovascular system and whole body. Drive with your legs and absorb impact through your torso and shoulders.

Make contact with your shoulder, not your head, when tackling. Do not push through contact when you are exhausted.

Breathe naturally instead of holding your breath while sprinting. When play stops, settle your breathing and prepare for the next play.

Record the time spent playing rugby. Do not enter points, tackle counts, or distance.