It might seem like a pretty straightforward job at first sight, but being a ruckman is one of the most demanding positions on the field.  Contesting any ball in the air is tough enough, but being expected to do it for near enough every one is even tougher, especially as in the British game there are ball-ups and throw-ins all over the pitch every few minutes.

Good ruck work can make a massive difference to a team, creating opportunities for lightning attacks and easing pressure on defences, and there are a few simple things you can do to help with your game.

Find a relatively low target that you can reach at a jump and practice hitting the same point repeatedly, turning your body sideways on as you make contact.  Once you have mastered this try to find someone else of a similar height to practice against, varying between tapping the ball down gently or punching it as far as you can.

If you happen to know any friendly basketball players this would be a great way of them helping you out - they are used to tap-downs in their game.