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  • Rugby Warm Up

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    Scott_PT
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    This document outlines a 12-15 minute rugby warm up routine consisting of 10 exercises done in place followed by 10 travelling exercises done in lines. The warm up progresses from lower intensity in-place exercises like leg swings and squats to higher intensity travelling exercises like bear crawls, sprints, and bounds to prepare the body for rugby.

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    warm up

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    wup

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    This document outlines a 12-15 minute rugby warm up routine consisting of 10 exercises done in place followed by 10 travelling exercises done in lines. The warm up progresses from lower intensity in-place exercises like leg swings and squats to higher intensity travelling exercises like bear crawls, sprints, and bounds to prepare the body for rugby.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    8 views1 page

    Rugby Warm Up

    Uploaded by

    Scott_PT
    This document outlines a 12-15 minute rugby warm up routine consisting of 10 exercises done in place followed by 10 travelling exercises done in lines. The warm up progresses from lower intensity in-place exercises like leg swings and squats to higher intensity travelling exercises like bear crawls, sprints, and bounds to prepare the body for rugby.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Rugby Warm Up

    Time: 12-15min
    Org: 10 lines 2m apart, 6-7 deep (10 move at once). Start 2nd group after 1st group gets 5m ahead.

    IN PLACE TRAVELLING (22m/~20yds) TRAVELLING (2)


    1) Forward & Lateral Leg Swings x5ea 1) Bear Crawl 1) 5m Jog to 15m Burst x1
    2) Lateral Lunges x5ea 2) Bkwds Open Hip Skip
    3) BW Squats x10 3) A Skip 2) 5m Jog to 15m Burst +
    4) Inchworms x5 4) Overhead High Knee Run Decelerate on line x2
    5) Hip Airplanes x5ea 5) B Skip
    6) Knee Hug > Lunge & Reach x5ea 6) Lateral A Skip (switch @ half) 3) Build Ups – 75%, 85%,
    7) Quad Pull > Ham Sweep x5ea 7) Cariocas (switch @ half) 95% (30m)
    8) Kicks x5ea 8) Primetimes (straight leg bound)
    9) Shoulder Rolls x20s 9) Zig Zag Skaters
    10) Reach - Drop - Jump & Land x5 10) Power Skips

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