Targeting the warm-up to train smarter, more efficiently and develop youth rugby players.

One of the greatest challenges facing any coach is time (Jeffreys 2017). It is often seen as a waste of time by many players and coaches. …


Ian Jeffreys created the RAMP Principle. It makes a simple structured effective warm-up to follow.

The RAMP principle follows three phases; Raise, Activate/Mobilise and Potentiate.

The raised element of the RAMP principle is aimed at elevating the body temperature, heart rate, respiration rate, blood flow and joint fluid viscosity via…


Creatine is a naturally occurring compound that can be found in foods such as beef, pork and fish. The body produces it in your liver, pancreas and kidneys. …


Personally, I’m a fan of vinyl’s (records).

When I tell people that I love vinyl and collect them, I often get some funny looks followed by “do you” or “that’s coo”l. I don’t collect them to be cool, or trendy or anything like that. I collect them simply because I…


Is the hashtag #fitspiration killing your self-esteem?

This is an excellent question to ponder.

We often look for inspiration and motivation from external people rather than ourselves.

If we loved a particular sport growing up, we looked for motivation and inspiration from certain athletes.

If we played a musical instrument…


I’m currently suffering from Achilles tendonitis.

This has been caused by playing rugby on incredibly hard ground — my studs won’t sink into the ground so effectively I’m playing on ice skates. Unfortunately, this means my Achilles tenon is overworking.

I tried to play through it. I ignored it for…


In the last few months, I have focused on getting strong and more powerful.

All for rugby. As I’m moving from Fly-Half (10) to Inside Centre (12). It's purely because my team doesn’t have a 12, so I thought I’d give it a bash.

Within my training plan, I’m lifting…


The popularity of isometric swings back and forth. This is mainly because it’s not an exciting type of training — it doesn’t compare to Olympic lifting, plyometrics. Trainees tend to gravitate to dynamic training such as conventional weight lifting or ballistic type lifts.

However, isometric training can offer an excellent…


Over the past few months, I have been learning to play the guitar, going reasonably well — some days are far better than others. But on the whole, I’m getting better each week.

During this learning process to play the guitar, I have learnt a few things — other than…

Ed Benskin

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