For a young rugby union player starting their journey in journaling and their career on the professional pathway, it's important to focus on both personal development and performance. Here are five great journaling cues that can help cultivate mental resilience, focus on improvement, and track their journey:
"What specific technique or skill did I refine today, and what feedback did I get from my coach or teammates?"
- Why: In professional rugby, mastering the details of technique can make a massive difference. This cue helps the player focus on incremental improvements in specific areas, whether it's body positioning, passing accuracy, or tackle technique.
- What to reflect on: A specific drill or skill worked on (e.g., tackle technique, ruck position, scrum engagement) and any personalised feedback received. The player can also note whether they executed the skill under fatigue or pressure.
"What moment during today’s training/match made me feel 'out of my comfort zone', and how did I respond?"
- Why: Rugby often pushes players to their physical and mental limits. This cue helps the player track moments of discomfort—where growth happens—and examine their response to these challenges, be it under pressure or after a tough tackle.
- What to reflect on: A moment where the player felt physically tired, mentally strained, or even outclassed (e.g., being caught in a defensive position, misreading a lineout, or struggling with a high-speed ball carry). It’s about understanding how they coped with the challenge—whether they stayed calm, adapted, or overcame the difficulty.
"What’s one 'unseen' contribution I made today that helped my team, even if it wasn’t in the highlight reel?"
- Why: Rugby is a team sport, and often the most important contributions go unnoticed—like setting a strong ruck base or making a key tackle to prevent a breakaway. This cue shifts the focus to selfless actions and team-oriented thinking.
- What to reflect on: The less glamorous but crucial contributions (e.g., providing support after a tackle, clearing out a ruck, or directing play from a breakdown). These moments are essential for team cohesion and building the player’s understanding of their value beyond stats and scores.
"How did I prepare my mind and body for today’s session, and what can I improve in my pre-training/match routine?"
- Why: Professional rugby is as much about mental preparation as physical training. This cue helps the player assess how well they mentally primed themselves before training or a game, helping to develop a consistent pre-performance routine.
- What to reflect on: Mental techniques used (e.g., visualisation, breathing exercises, mindset focus), physical warm-ups, and nutrition choices. Reflect on what helped the player feel sharp and ready—and what might need adjusting to boost performance consistency.
"What was the most tactical decision I made today, and how did it affect my team's game plan?"
- Why: Rugby is a game of decisions under pressure. This cue sharpens the player’s tactical awareness, making them reflect on their in-the-moment decisions and how those choices aligned with the team's strategy.
- What to reflect on: A key decision during training or a match—such as when to kick or carry, when to pass, or how they read the opposition's formation. The player can assess whether they executed the decision well, how it contributed to the team’s strategy, and what they might improve for next time.
These journaling cues go beyond the surface-level reflection and encourage the young player to engage with the intricate, tactical, and mental aspects of their rugby development. They focus on fine-tuning technique, building resilience in tough moments, recognising quiet leadership, and developing a sharp tactical mind—all essential for thriving in the professional rugby union pathway.