SportSmart Warm Up

WARMING UP

NEW ZEALAND RUGBY RECOMMENDS THE FOLLOWING WARM UPS FOR RUGBY:

“RUGBY WARM-UPS” is a complete warm-up programme to reduce injuries among male and female rugby players aged 14 years and older.

The programme was developed by an international group of experts, and its effectiveness has been proven in a scientific study. Teams that performed the warm-up at least twice a week had 30-50% fewer injured players.

The programme should be performed, as a standard warm-up, at the start of each training session and it takes around 20-25 minutes to complete. Athletes should complete Part 1, one level of Part 2 and Part 3 in the order provided. Prior to matches, only Part 1, the Rugby Specific, and Part 3 should be performed. For all exercises, correct performance is of great importance.

Therefore, the coach should supervise the programme and correct the players if necessary.

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Warm-up Part 1

Running exercises - 8 minutes

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Warm-up Part 2

Strength, Plyometrics and balance - 10 minutes

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Warm-ups Part 3

Running exercises - 2 minutes

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Rugby Specific Warm-up

A 5 minute warm-up designed specifically for rugby

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