Rugby Specific Warm-up

RUGBY SPECIFIC · 5 MINUTES

1. KNEE PRESS-UPS

Exercise: Start by lying face down with hands shoulder width apart. Bend your knees and raise body up off floor by extending arms with body straight. Both upper and lower body must be kept straight throughout the exercise. Your forefeet can remain on floor as long as body is pivoting on knees. Keep your body straight and knees bent. Then lower body to floor by bending arms. Push body up until arms are extended. 6-12 reps. 2 sets.

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2. CORE PRESS-UPS

Exercise: Start by lying face down with hands shoulder width apart. Feet shoulder width apart. Keeping your knees and hips straight raise your body up off floor by extending the arms. The emphasis is on keeping your body in straight alignment. This is the start position. It is important to keep your body in a straight line as you do these. 6-12 reps. 2 sets.

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3. CORE PRESS-UPS WITH TWIST

Exercise: Once you have mastered the normal core press-up you can progress and add a twist like this: Like the normal core press-up begin in the start position. From here lower your body to the floor by slowly bending the arms. Hold this position briefly before pushing your body back up by straightening your arms until your arms are fully extended. At the top of the press-up rotate your body so your body weight is supported on one arm only and reach the other arm to the sky. Hold this final position briefly before returning the start position by doing things in the reverse order. The emphasis should be on maintaining good stability of your upper body by concentrating on engaging the muscle around your shoulder. 6-12 reps whilst alternating each side. 2 sets.

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4. CORE PRESS-UPS WITH TWIST AND LEG RAISE

CORE PRESS-UPS WITH TWIST AND LEG RAISE

Start in the standard press-up position again. From here lower your body to the floor by slowly bending the arms. Hold this position briefly before pushing your body back up by straightening your arms until your arms are fully extended. At the top of the press-up rotate one of your arms off the ground and reach for the sky as before. Once you have rotated to a side on position lift the leg on the same side into the air by abducting the hip. Keep both your arm and leg straight as you do this. Hold this final position briefly before returning the start position by doing things in the reverse order. The emphasis should be on maintaining good stability of both your upper and lower body by concentrating on engaging the muscle groups around your shoulder and your hip. 6-12 reps whilst alternating side with each press-up. 2 sets.

 

5. TACKLE TECHNIQUE

Can use a hit shield or on another player. Players in pairs - 10 tackles each, 5 on each shoulder emphasising technique. 1. Positioning to cut down attackers options –left or right; 2. Head up with eyes on target and open entire tackle; 3. Correct body position (knees bent spine straight); 4. Hit, wrap and drive through tackle. Level 1 walking pace, Level 2 jog, Level 3 run.

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