Whether you're a junior just lacing up for your first season with the local club, a weekend warrior in the grassroots comp, or a seasoned player looking to upgrade your gear before the next NRL season, getting your shoulder pads right is one of the most important things you'll do. Ill-fitting pads don't just feel uncomfortable—they can seriously impact your performance and, more importantly, your safety on the field.

As a Roosters fan, you've watched players take some serious hits at Allianz Stadium. They make it look easy because their gear fits right. This guide is your practical, step-by-step checklist to make sure your shoulder pads do their job—protecting you while letting you move like a professional.

Let's get into it.

What You'll Achieve by Following This Guide

By the end of this article, you'll know exactly how to choose, fit, and adjust your shoulder pads so they feel like a second skin. You'll avoid the common mistakes that leave players restricted, exposed, or uncomfortable. Whether you're a parent kitting out a young Rooster for the first time or a player looking to upgrade before the next NRL Draw, this guide has you covered.

Prerequisites / What You Need

Before you start, gather these items:

Your shoulder pads (new or current pair)
Your playing jersey (or a similar snug-fitting top)
A measuring tape (the soft fabric kind, not a metal builder's tape)
A friend or teammate (optional but helpful for adjustments)
A mirror (full-length is best)
Your regular playing shorts and boots (to test full range of motion)

Important safety note: This guide is for general fitting advice only. If you have a pre-existing shoulder injury or ongoing pain, please consult a qualified physiotherapist or sports medicine professional before making changes to your protective gear.

Step-by-Step Guide to Fitting Your Shoulder Pads

Step 1: Measure Your Chest and Shoulder Width

Start with the basics. Your shoulder pads need to match your body frame, not the other way around.

Chest measurement: Wrap the measuring tape around the widest part of your chest, just under your armpits. Keep it snug but not tight. Write that number down.
Shoulder width: Measure from the bony point of one shoulder (the acromion process) across your back to the same point on the other shoulder.

Most brands have a sizing chart based on chest measurements. A typical adult size small might fit a 90-100cm chest, while an XL could be 115-125cm. Don't guess—measure first.

Pro tip for parents: Kids grow fast, but don't buy pads "a size too big so they grow into them." That's how you get unsafe, loose-fitting gear. Buy the right size now and plan to replace as needed.

Step 2: Try Them On Over Your Base Layer

Never try shoulder pads on over bare skin. Always wear the same type of base layer you'll wear on game day—a compression top, singlet, or thin training jersey. This changes how the pads sit.

Slip the pads on like a vest or jacket, depending on the style.
Fasten all straps and clips. Don't leave any undone "for comfort"—that defeats the purpose.
Adjust the side laces or straps so the pads sit evenly on both shoulders.

Your pads should feel snug but not restrictive. If you're already fighting to breathe or lift your arms, they're too small.

Step 3: Check the Shoulder Caps and Collar Fit

This is where most players get it wrong. The shoulder caps (the hard plastic or foam pieces covering your deltoids) should sit directly over the point of your shoulder—not halfway down your arm and not riding up toward your neck.

The collar gap: You should be able to slide two fingers between the collar of the pads and your neck. Any more than that, and the pads are too big. Any less, and they'll choke you during contact.
Shoulder cap position: Raise your arm to the side, like you're signalling for a pass. The cap should move with your shoulder, not lag behind or dig in.

If the caps are hitting your neck when you lower your shoulder, the pads are too wide. If they slide off to the side, they're too narrow.

Step 4: Test Your Range of Motion

Now put on your playing jersey over the pads. This is the real test. If it doesn't feel right in the jersey, it won't feel right on the field.

Do these three movements in front of a mirror:

Reach overhead (like catching a high ball)
Extend your arms forward (like making a tackle)
Rotate your torso side to side (like looking for a runner)

Your pads should move with you. If they shift, pinch, or restrict any of these movements, you need to adjust the straps or try a different size.

What to look for: The pads should stay centered on your shoulders. The front and back panels should not ride up toward your ears or slide down toward your waist.

Step 5: Check the Length and Coverage

The bottom edge of your shoulder pads should sit just below your collarbone at the front and cover your upper back at the rear. They should not extend past your mid-chest or down to your belly button.

Front coverage: The pads should protect your collarbone and upper chest without limiting your ability to bend forward at the waist.
Back coverage: The back panel should cover your shoulder blades and upper spine. If you can feel your bare shoulder blades above the pad line, they're too short.

For younger players especially, make sure the pads don't dig into the armpit area. Chafing here is a nightmare during a full game.

Step 6: Adjust All Straps Systematically

Most modern shoulder pads have multiple adjustment points. Don't just yank them all tight. Follow this order:

Side straps first: These pull the front and back panels together. Tighten evenly on both sides.
Shoulder straps (if present): These sit across your upper chest. They should be snug enough to keep the pads from lifting when you raise your arms.
Waist or torso straps: These secure the bottom of the pads to your body. They should be firm but not digging into your ribs.

After each adjustment, repeat the range-of-motion test from Step 4. If you can't move freely, loosen slightly and try again.

Step 7: Simulate Game Movements

This is the final test. Put on your shorts and boots. Get a teammate or friend to help if you can.

Practice a few tackle positions (without making contact)
Drop into a three-point stance or starting position
Jog a few steps and swing your arms

Your pads should feel like part of your body. If you're constantly adjusting them, something is wrong. If they shift more than a centimeter during movement, they're not secure enough.

Pro Tips / Common Mistakes

Don't buy based on brand or colour first. The best-looking pads in the shop are useless if they don't fit. The Roosters Jersey looks great on anyone, but the pads underneath need to be right for your body, not your favourite team.

Don't overtighten. This is the number one mistake seen at local clubs. Players crank every strap as tight as possible, thinking tighter equals safer. It doesn't. Overtightening restricts blood flow, limits mobility, and can actually increase injury risk because you can't move naturally.

Check the foam density, not just thickness. Cheap pads with thick but soft foam compress on impact and offer little protection. Quality pads use denser foam that absorbs force better, even if it looks thinner.

Replace pads after a big hit. If you've taken a direct shot to the shoulder that left you sore, check your pads for cracks or permanent compression in the foam. Many players keep using damaged gear without realising it's no longer protective.

Don't wear pads that are too old. Shoulder pads have a lifespan, especially the foam. After a couple of seasons of regular use, the materials break down. If your pads are more than two or three years old, consider replacing them.

For grassroots and junior players: Always involve a coach or experienced parent in the fitting process. Kids often don't know what "right" feels like and will say pads are fine just to get back to training.

Checklist Summary

Use this quick checklist every time you put on your shoulder pads—not just when you first buy them. Conditions change, bodies change, and gear wears out.

Measured chest and shoulder width against brand sizing chart
Tried on pads over appropriate base layer
Shoulder caps sit directly over shoulder points
Two-finger gap between collar and neck
Pads do not shift when raising arms overhead
Full range of motion: overhead, forward, rotational
Front panel covers collarbone, not restricting bend
Back panel covers shoulder blades and upper spine
All straps adjusted in correct order (side, shoulder, waist)
No pinching, chafing, or digging into armpits
Simulated game movements with no shifting
Foam and plastic are free from cracks or permanent compression
Pads are less than 3 seasons old (or replaced after significant impact)

Keeping Your Gear in Top Shape

Once you've got the perfect fit, don't let your gear go to waste. Proper care extends the life of your shoulder pads and keeps them performing.

Air them out after every game and training session. Bacteria and sweat break down foam fast.
Hand wash with mild soap, never machine wash. The heat and agitation destroy padding.
Store flat or hanging, never folded or crushed under other gear.

If you're serious about your development as a player, your gear is part of your toolkit. Just like you'd check your boots before a game, your shoulder pads deserve the same attention.

For more player development and gear advice, check out our full range of articles in the player development and gear hub. And if you're working on your overall fitness and conditioning, our fitness and conditioning program guide will help you build the strength to make the most of your protective gear.

Remember: the best players in the NRL don't think about their pads during a game. That's the goal. Get the fit right once, and you can focus on what really matters—playing your best footy.

Shoulder Pad Fitting Guide for Rugby League Players