Why routine is the hidden advantage in junior rugby

At The RT Academy, we talk a lot about skills, confidence and mindset. But behind every great performance, whether it’s in training or on match day, there’s one powerful ingredient that often goes unnoticed: Routine.

For young players, routine creates structure. It builds confidence, reduces stress and helps them stay focused, especially when nerves kick in or the pressure is on.

And in Ben’s experience, both as a former professional and now full-time coach, it’s often the players with consistent, well-established routines who improve the fastest and perform the most consistently.

Why routine makes a difference

It’s easy to overlook routine in junior rugby. Matches change, training times move, weekends get busy. But when a player has repeatable habits in place, they know what to expect.

They feel prepared. Grounded. In control.

That might sound small, but in rugby, it’s everything. When a player feels calm and ready before a game, they play with more confidence. When they follow the same warm-up or post-training routine, their body adapts and recovers more efficiently.

At The RT Academy, we believe routine is what bridges the gap between practice and performance.

Building the right habits off the pitch

The world’s top athletes build their lives around routine. Their days follow a rhythm that prepares them to train, recover and perform at their best - not just occasionally, but consistently.

That same principle applies to junior rugby players. We’re not talking about perfection or rigid rules. We’re talking about simple, repeatable actions that support their development, like:

• Eating familiar, balanced meals before a match
• Warming up the same way before every session
• Packing their kit the night before to reduce last-minute stress
• Going to bed at a consistent time to support sleep and recovery
• Taking 10 minutes a day to top up a specific skill

These habits create familiarity and confidence. They remove distractions. And over time, they become part of how a player prepares to perform.

What Ben focuses on at The RT Academy

Ben’s coaching philosophy is built around one core belief: Consistency beats intensity.

You don’t need to train for hours. You don’t need the perfect session, you just need focused work, done regularly.

That’s why every RTA session is structured to be short, specific and repeatable. They build confidence through repetition, and they follow a rhythm that fits around school, club and family life.

It’s not just about building skills. It’s about creating habits that stick.

How parents can support

Helping your child build a routine doesn’t mean taking over, it means guiding them toward small habits that make a big difference.

Here’s what we recommend:

• Encourage them to set a game-day routine that helps them feel prepared
• Stick to a consistent post-training recovery plan (snack, stretch, sleep)
• Make time for short individual skills work during the week
• Reflect on what helps them feel calm, confident and focused

And if they’re struggling to stay consistent, we’ve built a system that makes it easy.

Inside the RT Academy, every player gets weekly skills sessions, structured development and guidance to build habits that work on and off the pitch.

👉 Join The RTA Squad

Because when young players learn to build strong routines, they don’t just train better. They show up ready, every single time.