IRB Beginner's Guide to Rugby - IRB Rugby Ready

Warm up
Understanding the warm up is a vitally important first step for any player to become Rugby Ready. The aims of the
warm up are to prepare the players to perform effectively and efficiently, and to reduce the risk of injury.
The warm up should last between 10 and 20 minutes, depending on the activity to
follow. It must be versatile enough to be adaptable to meet the requirements of a
competitive match or a training session. The warm up should start off at low
intensity, with a gradual progression through a series of movements from a general
and simple level to a more specific and higher intensity level. This will enable the
players to prepare muscles and joints to move at the appropriate speed and with
the range of motion that is required by the following session or game.
The key benefits of the warm up are:
• to raise the temperature of the body so that muscles become more elastic and
thus movements are more efficient
• to stimulate the heart and lungs so that the pulse and breathing rates are
increased
• to activate the relevant muscle groups
• to improve reaction speed by stimulating the nervous system
• to improve coordination
• to enable the players to prepare mentally.
The warm up has three distinct phases:
1. General mobility
Begin the warm up with some light jogging and fun activities to get the heart pumping and the blood flowing, moving
on to some basic movements to loosen up the muscles and increase joint mobility. Static stretches may be counterproductive,
because they might reduce power output and relax the player as opposed to improving physical readiness
and sharpening mental awareness.
Below are some examples of exercises which can be completed during the general
mobility section. The reps and time spent completing the exercises will vary
depending on the players’ experience and the content of the session or match to
follow.
Squats
Squat as low as possible while maintaining a straight back. Squat to a slow and
controlled tempo. Look straight ahead. Keep your heels on the ground throughout
the exercise. A variation option would be to hold a ball above the head.
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IRB Rugby Ready / Warm up