Best rugby warm up drills to get ready for a rugby match. In this video we go over a rugby warmup with 3 different areas.
General warmup and mobility drills,
Speed and mechanics drills
contact warmup.
These three areas of warmup will help improve your matchday readiness and help prevent injury when playing rugby.
Elevate Heart Rate
1. Run lap of pitch
Mobility 10m grid: Go up and back for each
2. Side shuffle
3. Karaoke
4. Monster kick
5. Leg sweeps
6. Open gait/ Close gait
Activation 6-10 reps each leg
7. Leg swing forward & Side
8. Calf Pump
9. V roll out
10. Lumbar rotation
11. Glute bridges, single leg glute bridge
12. Hamstring flicks
13. hamstring straight leg raise
14. Hip flexor rocks
15. Adductor rocks
16. Thoracic rotation
3-5 reps each leg
17. Jump land, double/single
18. Compass hops
Intensity!
19. 5m, 10m,15m shuttle sprint
Contact Warm-Up
1. Bear crawl 10meters
2. Staggered catch 6-8reps
3. Shoot out 4-5reps
4. Ankle tap game 2reps each
5. Wrestle to feet game 2reps each
6. Break free game 2 reps each
7. Double under-
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. Use of this content is at your sole risk; although I am fully qualified Titled Sports & Exercise Physiotherapist but these videos are for educational purposes only. This video should not be considered an individual diagnosis of your condition or a direct rehab pathway for your injury. If you are having persisting issues please consult your closest qualified healthcare professional.