Bismarck Du Plessis on the contesting for the ball and clearout:

Pop up from the ground by pushing up in one fluid movement, driving from the hips and turning your body in the direction of play making sure your back is straight. Try and get your foot forward and beyond the player on the floor to survive the tackle from the opposition. Scoop the ball and use the momentum of driving your leg to get you out of danger.

When making the tackle, make sure your cleaning the opponent out with you shoulder as a hit, aiming for the space between the ball and the head and following through by driving with your legs. Twist your body whilst holding onto the opponent to get him away from the ball.