Rugby is a physically demanding game that requires a prolonged period of sprinting, jogging and tackling. In order to effectively prepare for a game, a rugby warmup should include jogging, sprinting, and a range of static and dynamic stretches. Position-specific skill drills should also be practiced in order to prepare a player for a rugby game.
History
In the early days a rugby warmup consisted of jogging around and waiting to play. The evolution of sports science and advances in sports education have lead to the rugby warmup now being specifically designed to raise muscle and body temperature, activate specific muscle groups and free up joint mobility. Warmups should be intense enough to prepare fully, but not so intense so that a rugby player becomes fatigues.
Expert Insight
Adam Leech, a professional rugby coach from New South Wales, Australia, states that the rugby warmup is a fundamental element required for the effective preparation of a rugby team before a practice or a game. Leech states that a rugby wamup increases performance and decreases the risk of injury.
Features
Rugby warmups should feature movement such as jogging and a series of sprints. Perform short sprints and change direction quickly. Agility ladders and footwork drills using cones are good additions to a rugby warmup. Muscle groups that must be stretched during game preparation are calf muscles, hamstrings, groin muscles, as well as the shoulders and arms. Include both static stretching, such as touching toes, and dynamic stretching, such as moving lunges. Handling drills should be included in all game preparations. Passing, receiving and offloading in the tackle should all be rehearsed. The University of Tennessee at Knoxville suggests that players work in pairs, passing to each other and practicing moves as a basic handling drill. Teams could also simulate a game against passive opposition, such as players with tackling pads, to rehearse ball-handling in a rugby game.
Research
Dr. Gary O'Donovan of Brunel University used soccer players to measure the impact of a warmup on injury prevention. While no rugby-specific research has been done, the two sports have similar demands. Dr. O'Donovan stated that aerobic movement before a game was the most important aspect of injury prevention.
Considerations
Rugby coaches should vary parts of the warmup routine to create mental freshness and avoid boredom in game preparation. Players should consider what they need in order to be mentally--not just physically--ready for a rugby game. Some rugby players like to talk to teammates, some like to listen to music and some need intense physical contact.
Member Comments