Warm ups are an essential pre-requisite to any physical activity, and none more so than Rugby. Some lower league teams opt for the ‘keep warm inside’ option, some go for the drop-goal practising, whilst others might run a few half-hearted moves.
However, warming up properly can help to stave off injury, and we’ve asked specialist Simon Moyes to put together this ideal warm-up routine to make sure you’re still fit to play when the warmer weather returns.
Moyes said, “Any warm up should be designed to elevate the heart rate, increase the body’s core temperature, activate dormant muscles and put the major joints in the body through a series of flexible movements and an active range of motion (ROM).”
Below are some key exercises which will help enormously when preparing for a match, particularly in the colder months.
1. Complete two full continuous laps of the pitch – 10 minutes
“It is important to build up slowly, so encourage players to lightly jog around the pitch as closely together as possible. This exercise is designed to get the body moving and prepared for the more intense movements which follow and allows players to adjust to the weather conditions and pitch variations.”
2. 50m standing start shuttle sprints – 5 minutes
“For this exercise and all subsequent running activities, players should be encouraged to run together as a team. They should start on the goal line and sprint to and from the half-way line in quick blasts of 10 seconds, resting for a maximum of 15 seconds in between.”
3. 50m sprint start shuttle sprints – 5 minutes
“Same as above but players should be in the sprint position.”
4. 50m flat start shuttle sprints/Jog Back – 5 minutes
“Players should start lying down flat on their stomach and sprint to the halfway line before slowly jogging back to the goal line.”
5. Ball Passing with Fast Run – 5 minutes
“Players should stand on one side of the pitch and run as fast as they can to the other side passing the ball between their teammates as they do so.”
6. Fast run with Side Stepping/Fast Running with heel to bum kicks/Fast Running with High Knee Running 5 – 10 minutes
“A selection of the above exercises should be carried out as players run from one side of the pitch to the other. It is best to mix these actions up into short blasts across the lap to ensure all the muscles are equally worked.”
7. Muscular Endurance Exercises 5-10 minutes
– 10 x Two footed squat thrusts
– 10 x Walking lunge forward interchanging between each leg
– 10 x Alternate leg squat thrusts
– 10 x Wide Arm press-ups
– 10 x Normal press ups
– 10 x Close Hand Press Ups
– 10 x Hip Lifts
8. Collision Training – 5 minutes
“Players should take it in turns to run into the tackle bags using alternate shoulders. This should be repeated 10 times for each player on each shoulder.”
“A sportsman who warms up correctly will also greatly reduce their chances of sustaining or awakening a dormant injury. The warm up process, therefore, should not focus on static stretching or passive ROM, because the body will not be fully prepared for the physical demands of the sport.”
If you have a question about arthroscopy/keyhole surgery please leave a comment in the box below or email email@example.com, call 0207 323 0040 or visit www.simonmoyes.com.