IRB Beginner's Guide to Rugby - IRB Rugby Ready

More documents

Recommendations

Info

2. Transit mobility The next stage of the warm up increases the level of intensity and focuses more on transit movements that require the player to travel a greater distance. Use dynamic stretches as shown here, not static stretches, at this stage. Below are some examples of exercises which can be completed during the transit 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. Walking lunge This is an excellent exercise for the hips and buttock muscles. It also prepares the groin, quads and hamstrings. Keep the chest high and back flat, whilst keeping the head still and chin off the chest. The movement begins by standing with the feet together and by taking a stride with a high knee that is long enough to stretch the hip and hamstrings but not so deep that balance is lost. Don't let your front knee go past your toes. Bring your rear foot forward to land beside your front foot. Repeat with the opposite leg. A variation option would be to hold a ball above the head. Walking carioca Walk sideways by placing your right foot across the front of the body until it is past the left foot. Place the weight of your body on the right foot and pull your left foot past your right foot. Place your right foot behind your body and past your left foot. Pull your body sideways with your right foot and place your left foot past your right. Complete above for a set distance and complete facing both ways. 26 IRB Rugby Ready / Warm up
Walking high knee stretch This is a good starting drill as it stretches the muscles of the hips and buttocks. Keep the chest high and spread wide, whilst focussing on pulling shoulder blades down and drawing them together. Step forward and grasp the shin of the opposite leg and pull the knee to the chest. Focus on extending the supporting leg and raise up onto the toes. This will also prepare the muscles of the foot and ankle joint. Quad stretch / kicks Raise one leg from the ground in a stable and controlled manner. Kick the leg straight up so you feel a stretch on the front of your thigh. Repeat the same movement with the opposite leg. www.irbrugbyready.com IRB Rugby Ready / Warm up 27
Page 1 and 2: 2011 edition For players, coaches,
Page 3 and 4: Do it right... be Rugby Ready Conte
Page 5 and 6: Long term player development (LTPD)
Page 7 and 8: Equipment, environment and emergenc
Page 9 and 10: Emergency plan An essential step to
Page 11 and 12: For a player to be physically prepa
Page 13 and 14: Examples of practices Watch these p
Page 15 and 16: Overload touch Team A attacks team
Page 17 and 18: 5. Bridge This exercise improves co
Page 19 and 20: Functional strength training for Ru
Page 21 and 22: 1. Try Rugby / Try Sport Encouragin
Page 23 and 24: Drugs Doping control plays an essen
Page 25: Lunge twist Step forward and bend y
Page 29 and 30: Principles of play Rugby is an inva
Page 31 and 32: During contact If brought to ground
Page 33 and 34: Shoulder tackle - front-on • Main
Page 35 and 36: Arm tackle • Plant lead foot clos
Page 37 and 38: Arriving players • All arriving p
Page 39 and 40: COACHING TIPS Poorly executed tackl
Page 41 and 42: KEY POINTS FOR PLAYERS • After th
Page 43 and 44: KEY POINTS FOR PLAYERS • Maintain
Page 45 and 46: KEY POINTS FOR PLAYERS Body positio
Page 47 and 48: Scrum engagement Getting the timing
Page 49 and 50: KEY POINTS FOR PLAYERS 1 2 3 Genera
Page 51 and 52: 10 11 Support players (continued)
Page 53 and 54: Injury management All coaches, matc
Page 55 and 56: The IRB’s definition of injury
Page 57 and 58: Bleeding When treating a bleeding p
Page 59 and 60: Do it right... be Rugby Ready Ackno

IRB Beginner's Guide to Rugby - IRB Rugby Ready

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?