Injuries, Rehabilitation, Conditioning and Nutrition


Injuries are likely to occur throughout the season. When this happens it is important to get a medical diagnosis as quickly as possible. We are extremely fortunate to have medical cover at all home matches. Our medical centre staff are superb and experienced in dealing with sports injuries. Head injuries will be taken extremely seriously and players must be honest with coaches and staff about their state regarding such knocks. We will adhere strictly to the IRB’s Graduated Return to Play Protocol (GRPP) for all those who suffer a serious head injury.


Within Scottish Rugby and Scottish Sport as a whole there has been a big push over the last few years to take concussion more seriously and find a way of ensuring that a player is 100% before returning to play after suffering from one.

If you do not already have one please speak to your section head or the Development Team about getting a Pocket Concussion Recognition Tool. This is a small booklet that gives advice on spotting a concussed player and what to do if the situation arises. Inside it details some of the signs and symptoms of suspected concussion including; loss of consciousness, headache, confusion, amnesia and nausea.

The main message within Scottish sport is that ANY PLAYER WITH SUSPECTED CONCUSSION SHOULD BE IMMEDIATELY REMOVED FROM PLAY and should not return until assessed by a medical professional.

Scottish Rugby has also now developed a Gradual Return to Play Process that should be followed by all players returning from a concussion.

Rehab   Stage

Time   Frame


Functional   Exercise

Level 1 - No Activity for a minimum of 14 days

Days 1-14


Complete physical and cognitive rest

Level 2 - Light Aerobic Exercise

Not before Day 15

Increase Heart Rate

Swimming, Walking, Exercise Bike (<70% MHR). No resistance   training.

Level 3 - Sport Specific Exercise

Not before Day 16

Add Movement

Running Drills. No head impact activities.

Level 4 - Non Contact Training Drills

Not before Day 17

Exercise, Coordination and Cognitive Load

Progression to more complex activities e.g. Passing drills. May start   progressive resistance training.

Level 5 - Full Contact Practice

Not before Day 20

Restore Confidence and Assess Functional Skills

Following medical clearance, participate in full   training.

Return to Play

Not before Day 21


Player Rehabilitated

Players should only move onto the next level if they present no recurring symptoms.

If a player presents with symptoms, rest24hours before training at the same level.

Player must be checked by a medical professional before Levels 5 and 6.




We have also put in place a Physiotherapy service during the season. We are very fortunate to have a strong relationship with Caledonian Physiotherapy Services who visit the College on Monday & Wednesday afternoons. For an appointment please contact the Sports Assistant in the PE office. Priority is given to Senior first team players and those in the representative pathways.

Caledonian Physiotherapy logo 



Nutritionally, boys should aim to eat a healthy, balanced diet and stay well hydrated. However, it is also very important that boys enjoy their food and allow themselves ‘treats.’ This is a very brief summary of some nutritional and conditioning demands of the sport. If you have any questions or would like to know more please do not hesitate to contact HGT. 

Important Principles:

1. Always have a water bottle with you at training

2. Get at least 8 hours sleep……more after hard sessions

3. Stretch at least 2 to 3 times a week

4. Always eat 3 main meals per day (2 small meals in-between)

5. Breakfast is CRUCIAL

6. Eat plenty of white meat (chicken) and fish

7. Eat plenty of colourful vegetables and salad

8. Eat plenty of pasta, potatoes and rice

The followinglink provides some more useful information:


The college's position regarding supplements is as follows: 

  • If following the above principles, boys at Glenalmond do not need to take any form of dietary supplements.
  • Should a boy be part of an elite academy or under the supervision of the college's strength and conditioning coach, 1st XV coach or Master i/c Rugby then they are permitted to take Whey Protein only. They are not permitted to take any other form of supplementation e.g. Creatine, HMB etc.
  • No pupil under the age of 16 should be taking any form of protein supplementation. If any such supplements are found by house staff, they can expect them to be confiscated and returned to their parents.