Before performing any exercise, it is important to prepare the body by performing an appropriate warm up. Warming up prepares the body for sport performance and can help decrease the risk of injury. Rugby is a very tough and demanding sport that requires the body to be in excellent condition. The warm up for rugby should be done before every exercise session - whether it be competition games, on the field for training sessions, or gym workouts.
Example Rugby Game Warm-Up
A game of rugby league involves extended periods of high intensity running. The movements can involve explosive jumping and rapid change of direction. To get the body prepared for such activities, a thorough warm-up is required.
The warm up should start off at a low intensity, with a gradual progression from general and simple movements to more rugby specific and higher intensity actions.
Here is an example of what can be done, but the specifics can be adjusted to suit constraints such as limited space and time, and the conditions.
- 2 laps of the oval at a slow run (include running sideways/backwards, lifting knees up and kicking heels backward).
- 10 minutes of stretching - involving dynamic and static stretches.
- 5 × 20m length runs (work from 50% effort sprint to maximal sprint).
- 5 zigzag runs (75% effort).
- Rugby drills such as tackling and passing drills.
- If there are extended rest periods where the players are not exercising, for example resting on the sideline, they may have to go through some of these procedures again to keep the muscles and joints ready to safely and consistently perform.
- Warm up for Sprinting
- Warming Up For Sports
- List of Stretches
- Fitness for Sports section
- Fitness Components for Rugby League
- Rugby League Fitness