There’s the main squad out on the field working their way through skill work and team-based drills. 

And then there’s the rehab squad. The group of players making their way back from injury, not yet allowed to partake in a full training regime.

It’s a squad rugby sevens star Emma Tonegato has become familiar with throughout the past six months as she worked her way back from a shoulder reconstruction last August.

Having now overcome the injury, Tonegato will return to the Australian team at the Sydney Sevens on Friday and she credits the support of the rehab squad for helping her along the way. 

“The rehab can be really tough when the girls are away on tour and there’s just two or three of you back home slogging through rehab,” Tonegato said. “It is quite a struggle when the girls are away, but I just tried to stay positive and count down the days.

“It was a huge help having Demi [Hayes], Chez [Emilee Cherry] and Shanno [Shannon Perry] right beside me every step of the way. They made a massive difference on the down days, they’re there to cry with you and lift you up. I would’ve struggled a lot more without them there.”

READ MORE: Tonegato to return in Sydney

Tonegato knew exactly what she was in for when she walked out of the hospital in August and into the Rugby Australia training base in Moore Park, with the surgery her second shoulder operation in the past three years.

While that had it’s benefits, the Wollongong star admits it didn’t make the rehab process any easier.  

“Having a second surgery had its good and bad points. I had done it all before, so knew what to expect and what I could do better. But having a second one, I know how hard it is and knew how much effort it would be. I was trying to look at the positives and I know I’ve done everything I can to get back healthy.”

Tonegato returns to the team at a crucial point in their season. With so many injured squad members, coach John Manenti has been forced to blood numerous youngsters at the opening two World Rugby Sevens Series tournaments.

Naturally, the team’s performances on the field have waned. With Olympic qualification on the line in this year’s world series, Tonegato is confident a turnaround will start this weekend. 

“The young girls have stepped up, they push us older girls to stay on our toes. They’re great to have around, fresh and have great energy. 

“We have had a few personnel changes so we’re trying to gel together. We’ve been training really well the last few weeks. Everyone’s really excited, having the opportunity to play at home, everyone will lift that little bit with so much on the line.”

Like so many Australian athletes, the 2020 Olympics loom as the ultimate goal for Tonegato. Having had a six-month injury layoff, she’s looking forward to a solid 18 months building towards Australia’s gold medal defence in Tokyo. 

“It’s going to be hard, but I’ve got that carrot with the Olympics. I want to make my second Olympics and go back to back, they’re massive goals for me.

“It will be a big 18 months, hopefully I’ll stay injury free, we want to build at every tournament and make sure we’re in the gold medal match.”