Fiji v Samoa Highlights

One on One with Rick Stone


Our team has a pretty sound basis of playing League and there’s a need for diet and training education as well as the need for consistency with both those elements. Some of the aspects which I think the team needs to pick up on is; Structure. They need to be educated on keeping to a structure, our players are powerful and fast but they don’t do well under pressure because they’re used to having or playing with structure and being consistent.

The squad needs to be developed in the sense that they need to spend more time in camp, gathered, so that they have the opportunity to train and work on their fitness levels as well as keeping to their diets and playing structure because all these things can change over time after they get back to playing with their clubs.


Also, with regards to the World Cup 2013, the squad is still quite raw at this point in time, we’re only just getting together and we need to pay close attention to every detail of our game plan. So far, our training clinics have been doing well but there’s a lot of room for improvement as we deal with very young raw talent.


I feel very strongly about Fiji Bati and said ‘Yes’ to this position because I’ve actually worked with Joe in the past and we do quite well together and I must admit that I like the idea of having my own team. This is very exciting for me. I’ve always enjoyed watching Fijian players play League and I jumped at the opportunity to coach them and because my time with the squad is so limited, there are some things which I am heavily reliant upon. I’m depending on the boys to be consistent with their core skills, the basics and on improvement.


In my opinion, the ideal team would be a balanced mixture of locals and overseas based players because in that, you get a mixture of experience and raw talent which is what I’m hoping to achieve, such as our ultimate goal; to get to the finals at the World Cup next year and I reckon that the best thing that could happen is for us to play overseas based teams to give the boys exposure to different game structures.


“Rugby League is my passion so I’m lucky my job involves what I love doing..That and the fact that besides the language barrier, the boys are keen and willing to learn”





Trainer’s make their impression on the game by teaching players the necessary rules and guidelines for a fit and healthy posterior. The game’s success is heavily dependent on the agility and fitness of the player. Each player undergoes strict and purposeful training methods which are specifically designated for their positions. This enables the team to have different strengths on the field of play. The mannerisms of players with regard to all instructions are crucial for his physical perseverance while playing.


For rugged rugby players, it’s vital to maintain a great physique and poster. All these add up to a strong demeanour which is imperative for the sport.


A few of the exercises below can help anyone looking to build their body, fit for rugby:

-          Two footed squat thrusts - Aim for a 12 inch jump.

-          Walking lunge forward - Changing lead leg

-          Alternate leg squat thrusts - Count reps on 1 leg only

-          Wide arm press-up. Take elbows out to your sides

-          Normal press ups, aim to keep a straight line through your back

-          Close Hand - Aim to keep your thumbs touching each other

-          Normal sit ups, keep your chin off your chest

-          Alternate elbows to knees - Count reps on one side only

-          Alternate hand to foot - Count reps one side


It’s best if the above are exercised as fast as possible and the first time around, perform just the leg circuit and move to the leg and the upper body. It is advisable to do lap runs after each circuit.


With this, you can also do simple cardiovascular training in the form of running, rowing and stepper’s. Try to build an aim of doing sessions that last a minimum of 45 minutes, at intervals of 2-3 times a week. You can also try out weight training after C.V workouts, in order to give your body a chance to rest and recover for any key matches.

Make sure to concentrate on maintaining your heart rate at about 65-75% throughout your workouts starting from the first 4 weeks of training. As you change the shape of your body, make gradual increases to the time and training level to make exercise harder which will take your heart rate to 70-80%, with the last minute or two on each piece of equipment taking it flat out 85% and above. This last minute will prepare you for those times in the game when there is heavy pressure and little rest time. It is here that your inner body strength will show. Use these sessions to push yourself hard, but well within your limits.

You can now start to look at strength training and co-ordination and how that will help your rugby game! J





Rugby training and matches require high levels of energy, endurance and stamina, and nutrition plays a vital role in giving you exactly what you need to perform both on and off the field. Learn how the Fiji Bati team trains and what they eat to sustain them through hours of training and weeks of brutal matches.


FAT – Good or Bad

Body fat is a natural shock absorber that cushions the body from hard hits and tackles; therefore it is important to have the right amount of body fat. Any less or more than your body’s specific requirement will hinder you performance on the field either by slowing you down or by causing prolonged muscle pain and increase injury.

Foods that you can eat to increase a healthy level of body fat include

Nuts, fish, dairy products and meat.

These foods must be balanced out with your energy expenditure and taken in moderation.



Excellent sources of protein are chicken, tuna and eggs. These foods need to be taken in fairly big amounts to maintain body mass and aid recovery.


Fruit and Vegetables

Rugby players need a massive amount of vitamins and minerals to maintain the body’s natural functions and to aid recovery, and fruits and vegetables offer the best sources of vitamins and minerals as well as fibre and complex carbohydrates. Carrots, eggplants, broccoli, apples and bananas are amongst the favourites of the Fiji Bati.


Pre-match Meal Prep

Have a huge breakfast; fruits, cereal, omelettes and meats that give you a fair amount of protein, carbohydrates and fat.

Avoid salty foods at least 24 hours before a match as salt causes and increases dehydration.

Drink plenty water; the key to endurance is hydration and it must be at its peak, to be sure, make sure that your urine is clear. To begin the match, a quick burst of energy is needed and it is best to eat a fair amount of foods that are sweet or have high sugar content. Some great quick treats include glucose biscuits, chocolate bars and concentrated juices.


After Match Meal

This meal is meant to replenish the body and begin the body’s recovery so meals must be high in protein and carbohydrates. A small amount of salt in your meal helps prevent muscle cramps and at this point dehydration can set in quickly so it is important to keep drinking lots of water.

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