This manual provides a comprehensive guide that enhances performance, refines technique, and optimizes training strategies. This manual aims to equip athletes with the skills and knowledge necessary to excel in competitions, offering instructions on techniques, conditioning routines, and mental preparation. For coaches, it serves as a valuable resources for designing effective training programs, monitoring athlete progress, and addressing common challenges, ultimately fostering a high level of proficiency and competitive success in the sport. Rules are included from the IJRU 3.0.0 version rule book.
 
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