A historic time for Scottish Women's Rugby this year as selected games from the Arnold Clark Women's Premiership are being broadcasted live on BBC Alba. So, whether you're pitch side or on the couch, tonight you can watch Stirling County and Stewartry RFC face off live. The Squads Stirling County Stewartry RFC Chloe Brown S. Brook Kiera Macdonald N. Finlay Rachel Cox L. Nicholson Sarah Murdoch C. Dooley Sophie Murphy C. Craik Eilidh Graham H. Sainsbury Heather Davis S. Durnan Sam Taganekurukuru A. Henderson Jodie Murdoch (VC) C. Manson Ceitidh Ainsworth L. Ritchie (C) Brogan Henderson N. Wilson Ciorstaidh Ainsworth C. Johnstone Fi Keys L. Hill Rachel Crawford J. Stewart Sky Phimister D. Burns Gemma Thomson D. Currie Paige Anastacia K. Warrick Jenna Duncan B. Fergusson Aimee Dallas S. Hayes Maia MacDonald L. Bridge Frankie Nodes B. Ginnelly (VC) Sophie Mitchell H. Lyon Home: Stirling County Stirling County are currently in second position in the Premiership league table, they have had an impressive season so far, with 10 wins from 13 games. The 2023 Premiership winners will be looking to secure their place in the Premiership play off final. Stirling County currently have 53 points with third place Watsonian FC hot on their heels at 52, with 2 games to go! Playing on home turf tonight, Stirling will be determined not only to showcase their skills as squad but to get those all important points on the table. Ahead of tonight's fixture, Stirling is: " really excited to get on the pitch and showcase the talent we’ve got in our squad. So many of the girls are involved in the Glasgow and Edinburgh set ups this year, so to get this exposure of the game and show the country the high standard of rugby within the whole Premiership is a huge step forward for the sport." Stewartry RFC The Sirens are making the trip up from Dumfries and Galloway, currently in eighth position in the Premiership league table, a determined Stewartry is undeterred by the challenge ahead of them tonight as they step out at Bridgehaugh Park. Stewartry's Director of Rugby for Women and Girl's, Lauren Nicholson, says: “This is a really exciting opportunity for us as a Club and we want the team to go out there, give it 100%, enjoy it and create lasting memories. We have alot of excited girls in the girls section waiting to watch the Sirens on the TV and thats what its all about for us. Inspiring the next generation & giving a performance to be proud of." Clare Dooley the Club President: "Stewartry Rugby Club are extremely proud to have the only Dumfries and Galloway women’s rugby team competing in the Scottish Premiership, and are very much behind the team as they play away to Stirling County this Friday night. We are honoured to be part of this groundbreaking deal between Scottish Rugby and BBC Alba, which sees the match being televised. These televised matches mark the first time both men’s and women’s league domestic rugby matches in Scotland will be played on free-to-air television. It really is a historic moment for us at SRFC, that we have a senior 1st XV team that is part of this, and the whole club is in support. This match against Stirling County will prove to be a tough test for the team, and they are well aware of this, but players and coaches alike, have been working hard at training this week to focus on team goals and areas of their game they want to improve on. As noted by a fellow women’s rugby team the Sirens ‘have determination bursting from the seams’ so I’m sure they will approach this match with the usual grit. All of us at SRFC would like to wish them the very best of luck and, although I am also playing, the rest of the club look forward to watching them live tomorrow night!" Lisa Ritchie, 1XV Captain: "The Sirens are excited to head up to Stirling County on Friday night, with a full team and ready to challenge Stirling on their home turf. This is the first chance the Sirens have had to feature in the Friday night TV game and we are hoping that we can showcase rugby in Dumfries and Galloway and show how much the women’s game is growing in the area. This featuring on TV is certainly an exciting time for women’s rugby and shows the girls section what is possible if they have a women’s section in the women’s premiership. We are fully aware that Stirling are in the top 3 and won and the premiership last year, the challenge ahead will be hard and a physical battle but this is why we are in the premiership, to be up against the best in Scotland and keep striving to be better." It is evident that Stewartry are raring to go tonight, with the whole club behind them. It looks to be an evening of hard hits, grit, and a fantastic display of women's rugby in Scotland. We at Muddy Roots wish both teams well and will be watching on the big screen." Where to Watch Pitch Side: Stirling County Rugby Football Club, Bridgehaugh Park, FK9 5AP. Live Stream: BBC Alba https://www.bbc.co.uk/programmes/m0025hg0 K.O: 7:30pm, 29th November 2024.

Introduction As Storm Bert swept across Scotland, the rugby community faces a familiar challenge: frozen pitches and cancelled fixtures. Last weekend saw numerous matches postponed, leaving clubs and players grappling with disrupted training schedules. However, these weather-induced breaks don't have to halt your rugby development. Here's how you can turn this downtime into an opportunity for growth and improvement. As a Club: Maximising Team Development Off the Pitch When Mother Nature forces us off the field, it creates an ideal opportunity for collective analysis and strategic planning. Video analysis sessions can become a powerful tool for team development during these weather disruptions. Start by organising team viewing sessions of recent matches. These sessions allow players and coaches to: Identify patterns in play that might go unnoticed during the heat of the game. Analyse set-piece effectiveness and areas for improvement. Review defensive structures and communication. Assess decision-making in key moments. Highlight positive plays to reinforce good habits. Consider breaking down the analysis into position-specific groups. Forward pods can focus on scrummaging technique and lineout execution, while backs might analyse attacking lines and defensive positioning. This targeted approach ensures everyone gets maximum value from the sessions. Create a collaborative environment where players feel comfortable contributing observations. Sometimes, the most insightful comments come from players who notice details that even coaches might miss. Document key learning points and create specific training focuses for when you return to the field. Personal Development: Body Maintenance and Recovery Weather-enforced breaks provide an excellent opportunity to address those niggling injuries that players often push through during the regular season. Now is the perfect time to book that physiotherapy appointment you've been postponing. Many players carry minor injuries that, while not serious enough to prevent playing, can impact performance and potentially develop into more significant issues if left unaddressed. Focus on your rehabilitation exercises. Whether it's strengthening a weak shoulder or improving ankle stability, dedicated time for rehab work can make a significant difference. Create a daily routine of: Mobility exercises targeting problem areas. Strengthening exercises for injury prevention. Flexibility work to improve range of motion. Balance and proprioception training. Consider this period an investment in your body's longevity in the sport. Work with your physiotherapist to develop a personalised program that addresses your specific needs and injury history. Gym Work Out Program While outdoor training might be limited, the gym offers a controlled environment to maintain and improve your physical condition. Here's a comprehensive program to keep you match-ready: Upper Body Focus Bench Press: 4 sets of 8-10 reps for chest development. Military Press: 4 sets of 8-10 reps for shoulder strength. Bent-Over Rows: 4 sets of 10-12 reps for back development. Face Pulls: 3 sets of 15 reps for rotator cuff health. Push-Ups: 3 sets to failure for functional strength. Pull-Ups: 3 sets to failure for upper body power. Lower Body Development Squats: 5 sets of 5 reps for overall leg strength. Romanian Deadlifts: 4 sets of 8 reps for hamstring development. Walking Lunges: 3 sets of 20 steps for functional movement. Calf Raises: 4 sets of 15 reps for explosive power. Box Jumps: 4 sets of 6 reps for power development. Bulgarian Split Squats: 3 sets of 10 reps each leg for balance. Bodyweight Training Circuit Perform 3 rounds of: 20 Burpees. 30 Mountain Climbers. 15 Diamond Push-Ups. 20 Jump Squats. 30-second Plank Hold. 20 Body Weight Dips Rest 2 minutes between rounds. Socialising: Maintaining Life Balance While dedication to rugby is admirable, it's essential to maintain perspective and use this downtime constructively for social connections. Don't feel guilty about taking time to catch up with family and friends who might see less of you during the regular season. These relationships provide vital support and contribute to your mental well-being. Using the extra hours to: Organise team social events that build camaraderie off the field. Spend quality time with family members who support your rugby commitments. Catch up with friends outside the rugby circle for fresh perspectives. Engage in hobbies and interests that get pushed aside during the season. Remember, rugby is intense both physically and mentally. These social connections and breaks from the sport can help prevent burnout and maintain your passion for the game. Conclusion While frozen pitches and cancelled fixtures can be frustrating, viewing this period as an opportunity rather than a setback can lead to significant improvements in your game. By balancing team analysis, personal development, physical training, and social time, you can emerge from these weather disruptions as a more complete player and person. The Scottish weather may be temperamental, but your approach to development doesn't have to be. Use this time wisely, and you'll be ready to hit the ground running when conditions improve.

Your First Rugby Match: A Complete Preparation Guide The anticipation of a first rugby match can send butterflies through even the most confident athlete's stomach. Standing on that pitch for the first time, hearing the referee's whistle, and preparing for that first contact – it's a milestone moment in any rugby player's journey. Yet there's comfort in knowing that every single person on that field, from the seasoned veterans to the opposing team, once stood in those same boots, feeling those same nerves. The Mental Game: Embracing the Challenge Rugby is unique in its combination of physicality, strategy, and teamwork. New players often worry about making mistakes or letting their team down, but it's important to remember that rugby teams are known for their exceptional supportive culture. Veterans understand the importance of nurturing new talent, as the sport's future depends on welcoming and developing fresh players. Team captains and experienced players typically take new players under their wing, offering guidance, support, and encouragement. They remember their first game and understand exactly what those pre-match jitters feel like. This mentorship is a cherished tradition in rugby culture, making the sport more accessible to newcomers. Physical Preparation: The Week Before Proper preparation begins well before match day. In the week leading up to the game: Maintain regular sleep patterns and aim for 7-8 hours each night Stay well-hydrated throughout the week Eat balanced meals with plenty of complex carbohydrates and lean proteins Attend all training sessions to stay sharp and connected with teammates Listen to your body and avoid overtraining Get any minor niggles or injuries checked by the team physio Nutrition: Fuelling for Success Match day nutrition plays a crucial role in performance. Here's a guide for match day eating: 3-4 Hours Before Kick-Off: A substantial meal rich in complex carbohydrates Lean protein source Low in fat and fibre Examples: Whole grain pasta with tomato-based sauce and chicken Brown rice with grilled fish and steamed vegetables Porridge with banana and honey Whole grain toast with scrambled eggs and spinach 1-2 Hours Before: Light snack if needed Easily digestible carbohydrates Examples: Banana Energy bar Sports drink Rice cakes with honey The Essential Match Day Checklist You might think packing your rugby boots is a fairly obvious part of packing your game day bag, but you would not be the first (and certainly not the last) to turn up on game day without your boots. Use this handy checklist to help get you prepared for kick off. Kit Bag Essentials: □ Rugby boots with appropriate studs □ Mouth guard (properly fitted) □ Rugby socks □ Rugby shorts □ Team jersey □ Training shirt for warm-up □ Thermal base layer (weather dependent) □ Water bottle □ Sports tape/strapping □ Towel □ Post-match change of clothes □ Flip-flops/slides for shower □ Toiletries □ Light snack for after the game Additional Items: □ Lifting blocks (if you are jumping in lineouts) □ Zinc oxide tape (for ears if playing in forwards) □ Scrum cap (optional) □ Anti-inflammatory gel □ Basic first aid supplies Match Day Timeline Night Before: Pack kit bag using checklist Check weather forecast and pack accordingly Lay out morning clothes Get to bed early Morning Of: Wake up with plenty of time to digest breakfast Stay hydrated but don't overdo it Double-check kit bag Plan to arrive at least 90 minutes before kick-off At the Ground: Check in with coach and teammates Familiarize yourself with facilities Begin warm-up with team Listen to pre-match briefing Take a moment to mentally prepare During the Match Remember these key points during the game: Communication is crucial – don't be afraid to talk to teammates Listen for calls from your scrum-half and captain Stay in your defensive line Run straight and hard when carrying the ball Tackle low and wrap properly Keep your hands up, always expect the ball If unsure, ask teammates or the referee for clarification Post-Match Routine The game doesn't end at the final whistle. Rugby has a strong social tradition: Thank the referee and opposition Join the team huddle Participate in post-match analysis Clean boots and kit Attend the social gathering if there is one Take note of learning points for next time Looking Ahead The first game is a significant milestone, but it's just the beginning of a rugby journey. Each match brings new experiences, lessons, and improvements. Focus on personal development rather than perfection, and remember that every international player once stood where you're standing – at the beginning of their rugby career. Most importantly, enjoy the experience. Rugby is more than just a sport; it's a community that welcomes new players with open arms. Those pre-match nerves will soon transform into excitement as you become more comfortable with the game and your role within the team. Remember, rugby is a sport for all shapes, sizes, and skill levels. Every position requires different attributes, and there's a place for everyone on the field. Trust in your preparation, rely on your teammates, and embrace the challenge ahead. Get your name in for selection and welcome to the rugby family!

For too long, women's rugby has been told through the lens of men's rugby – compared to it, measured against it, defined by it. But our experiences, challenges, and triumphs are uniquely our own. That's why "Pass It On" exists – a platform created by female rugby players, for female rugby players and aspiring players. Every story shared here comes from the passionate community of female rugby players across Scotland who are changing the face of the sport. The State of Women's Rugby in Scotland Women's rugby in Scotland stands at a pivotal moment. With participation numbers growing year on year and the national team securing crucial international wins, the momentum is building. From the Borders to the Highlands and Islands, women's teams are emerging and establishing themselves as vital parts of traditional rugby clubs. Yet, we still face significant challenges: limited media coverage, scheduling conflicts with men's matches, and the persistent need to prove ourselves worthy of equal resources and recognition. Breaking Down Barriers The old stereotype that "rugby's not for girls" is finally being dismantled, but its echoes still influence how women and girls perceive the sport. Across Scotland, dedicated coaches and players are working to change this narrative. Clubs are introducing women-only "try rugby" sessions, creating supportive environments where newcomers can learn without pressure. These initiatives are proving that rugby truly is a sport for every body type – whether you're tall, short, strong, lean, fast, or steady, there's a position where your unique physical attributes become advantages. Building Communities, Not Just Teams What sets women's rugby apart in Scotland is the extraordinary sense of community. Teams across the country aren't just competing against each other; they're collaborating to grow the sport. Veterans mentor newcomers, clubs share resources and knowledge, and players often help establish teams at neighbouring clubs to ensure more women have access to the sport. The rugby clubhouse has become a space where women can be unapologetically strong, competitive, and ambitious. After matches, home teams host visiting sides, sharing meals and stories, building networks that extend far beyond the pitch. These connections have created a powerful support system for women in sport across Scotland. Education and Development A crucial part of growing women's rugby is developing female coaches, referees, and administrators. Clubs and the Scottish Rugby Union are increasingly offering development pathways specifically for women, recognizing that representation at all levels of the sport is essential for its growth. Current players are being encouraged to take coaching courses, referee certifications, and leadership roles within their clubs, ensuring the future of women's rugby will be shaped by women themselves. Balancing Act One of the unique challenges in women's rugby is balancing the sport with work, family, and other commitments. Many clubs are adapting by offering flexible training schedules, childcare support during sessions, and social rugby options. This acknowledgment that women often juggle multiple responsibilities has made the sport more accessible to a broader range of participants. Youth Development The future of women's rugby in Scotland lies in youth development. Schools and clubs are collaborating to introduce girls to rugby at younger ages, creating pathways from primary school through to senior rugby. Role models are emerging at every level, showing young girls that they too can aspire to wear the thistle on their chest or lead their local club to victory. Getting Involved The beauty of women's rugby in Scotland is that it's never too late to start. Clubs across the country welcome newcomers of all ages and abilities, offering: Beginner-friendly training sessions Touch rugby programs for those who prefer non-contact Flexible commitment options Supportive learning environments Equipment loan schemes Experienced mentors The Road Ahead While we celebrate how far women's rugby has come in Scotland, we're clear-eyed about the work that remains. We need more coverage, more resources, and more recognition. But most importantly, we need more women to join us – as players, coaches, officials, and supporters. Join the Movement This blog will share weekly insights from the world of women's rugby in Scotland: Player stories and experiences Club spotlights and success stories Training tips and advice Match reports and tournament coverage Development opportunities News about the national team Discussions about the challenges and triumphs of women in rugby Your Turn to Pass It On Every woman who joins a rugby club in Scotland adds her voice to our growing chorus. Whether you're looking for competitive sport, fitness, friendship, or a new challenge, there's a place for you in our rugby family. The women's rugby community in Scotland is growing stronger every day, and we'd love you to be part of it. Want to know more about women's rugby in Scotland? Follow our blog for weekly stories from players across the country, training tips, and updates on the national team. Join our community of women supporting women in sport and share your own rugby journey using #PassItOn.