David Griffiths

Both rugby league and rugby union are intensely physical and at times frustrating games. It is not surprising that players can build up large amounts of aggression. If this is used correctly, it can actually help the player achieve his best.

If not funneled into the right things, however, aggression will just cause a player or team to commit more fouls than they should. This can ruin a good game, and be frustrating for both sides. Mental preparation techniques can help avoid this. Here is some advice on playing aggressively while avoiding playing foul.

Aggression in rugby is a good thing. An aggressive tackle is more likely to result in a turnover. An aggressively contested scrum is more likely to gain yards. In union, aggression in the maul can bring you closer to the try-line.

Controlled aggression can focus a player and release all his built up frustration. The All Blacks use the pre-match haka to get riled up for the match. The war dance is barely a restrained form of building up aggression.

Many commentators claim that this gives New Zealand a tangible benefit on the field, having psyched themselves up for the game and intimidated their opponents at the same time.

The problem arises when a player gives in to frustration and his aggression gets the better of him. This can turn a good tackle into coming in offside, turn a disciplined scrum into a dirty one, or bringing down a maul into an extremely dangerous situation.

In these cases, the problem is the player not focusing. Repeated infringements like these can destroy a team's moral, and cost them vital penalties -- just look at Martin Johnson's England. The coach recently said, after a string of badly disciplined games "Ten yellow cards doesn't embarrass me, it disappoints me because it is costing us opportunities to win games".

Avoiding these issues is all about preparation. Full contact games can be played regularly in training, to give a player experience before matches and to accustom them to the physicality of the game. These games should instantly be stopped when foul play occurs of any kind, and the player brought up for it.

This forces players to play by the rules and gets them into the habit of channeling aggression safely. Another thing a player can do is to constantly remind himself to listen to the referee.

Except in extreme cases (dangerous high tackles etc.), most penalties are awarded after a warning has already been given by the referee. By listening when you are told to roll away or release the ball, you will avoid giving away a potentially expensive penalty.

It is a difficult balance to strike: on the one hand, remaining aloof enough to think of the rules and the referee; on the other hand, remaining focused enough to play at your best. The solution is partly through habit forming (as discussed above) and partly through trying to think of the big picture.

Remember that turning the ball over right now may not be worth the points you would lose from a penalty. Remember that you are aiming to win this match and that infringements, even small ones can cost your team the game.

Mastering this psychology is the key to success and to avoiding unnecessary penalties. It is no surprise that top rugby teams are often turning to sports psychologists for help with their game.

It is a mark of the truly great teams to be able to play a controlled, aggressive game. Play hard and play well is the style of the All Blacks and maybe following some of these tips will set you on the right road.