ADULT PROGRAMME

World RugbyTM Injury Prevention Exercise Programme

Activate training programmes

Four different exercise programmes for specific age groups:
Adult programmes Youth programmes

1 2 4
A U15 3
U16 U18
programme programme programme programme
What is Activate?
Activate is a structured, progressive exercise programme that is
designed to be used as part of training sessions and pre-match
warm-up routines.

There are four versions of Activate:

• Under-15 (Age 13-15 years)
• Under-16 (Age 15-16 years)
• Under-18 (Age 16-18 years)
• Adult (Age 18+ years)
Suggested pitch layout for Activate

What are the benefits of using Activate?

Using Activate with players will help to develop and improve their:

• General movement control and skill – Many of the exercises in Activate • Physical robustness – Using Activate can help to develop the ability of
can help to develop the stability and mobility that underpin the safe and muscles, tendons, and ligaments to handle the forces they experience
effective performance of various movements when playing rugby when playing rugby, leading to a lower risk of these structures being
• Conditioning and athletic performance – The progressive nature of damaged when playing rugby and other sports.
Activate can help to improve parts of players’ athletic performance;
such as: strength, power, running speed, and ability change of direction
efficiently
The “Key Activate 8” coaching cues
Each exercise in the Activate programme typically includes two or three associated Key Activate 8 cues.

The “Key Activate 8”:

• Head neutral / lifted
(Think “Look over your
Pinch
sunglasses”) Head neutral Head lifted Chest up
shoulders
• Chest up
• Pinch the shoulders together
• Shoulders level with hips
• Brace through the trunk
• Soft knees
• Hip, knee, ankle in line
• Knee over toes Shoulders level Brace through Hip, knee, ankle Knee over
with hips trunk in line toes

Soft knees

While each individual exercise has some unique points that coaches
should use to instruct their players, there are also some generic cues that
coaches can also use that are common across many exercises and will help
to coach players in performing the exercises with good posture and control.
 S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ACTIVATE U16 PROGRAMME
ADULT PROGRAMME
MATCH Running activities to warm-up the body Activities to improve mobility and stability across the upper and lower body
DAY PART

PART
B
7 min.

A
7 min. Snake Run Squat Stand with TwistS: 1 R: 12  Heel to Toe walk with Knee Raise
S: 1 R: 3 D: 15 m • Feet should be shoulder-width apart with fingers held under the S: 1 R: 2 D: 15 m
• Using the full width of the channel, alternate toes • Pull the leading knee to the chest
INTENSITY swerving from left to right while running • Squat down as deep as possible with the elbows inside the knees • Step into a calf raise on the planted leg
50%
• Drive the outside leg across the body to swerve • Rotate chest, while alternately reaching arms above the head • Repeat with each step forwards
• Straighten legs while keeping fingers underneath the toes

Key cues: Chest up. Key cues: Head Lift. Chest up. Key cues: Head neutral. Chest up. Hip, knee, ankle in line.

Single Leg ArabesqueS: 1 R: 10 each leg

Single Leg Balance with push to unbalance
S: 1 R: 1 each leg D: 30 s each leg
• Player one stands on one leg with standing knee
slightly bent. Player two stands beside player one
• Using both hands, player two tries to push player one
off balance while player one maintains their balance
Key cues: Brace through the trunk. Hip, knee, ankle in
line. Knee over toes.
Resisted Arm Side Raise
S: 1 R: 2 each player  S: 1 R: 2 each player  • Return to upright while maintaining balance
D: 15 s each repetition
• Hold arms to the side and slightly
away from the body
• Try to raise arms away from the
body to the side, while partner
offers resistance
Key cues: Head neutral. Chest up.
Pinch the shoulders together.
• Stand on one leg, with the standing knee slightly bent
• Slowly lean forward from the hip until the trunk is parallel
Resisted Arm Rotation to the ground and arms are spread to the sides
D: 15 s each repetition
• Hold arms close to the body and
bend elbows to 90°
• Try to move hands to the side of the
body while keeping elbows touching
the body, with partner offering
resistance
Key cues: Head neutral. Chest up. Key cues: Head neutral. Brace through the trunk. Hip,
Pinch the shoulders together. knee, ankle in line.
 PHASE ADULT PROGRAMME

MATCH Resistance training activities to develop strength and power

DAY INTENSITY
50%

Forward Hop and Stick

PART S: 1 R: 8 each leg

C
Pop Press Up – alternate
Mountain Climber • Hop forwards by taking off and landing
on the same leg S: 1 R: 15 Jogging High Ball Jumps
S: 6 R: 5
• Hopping distance should be far enough • Start in press-up position with one hand in S: 2 R: 5
• Start in a press-up position to challenge control and balance front of the head and the other under the • Begin jogging forwards, then alternate jumping
7 min. • Alternate driving knees towards the elbows,
while fully extending the weight-bearing leg
chest off from one leg and driving the lead knee
• While minimising elbow bend, push upwards
• One set equals 5 alternating steps
explosively through the shoulders and • Reach hands above head as if catching a ball
alternate hand position forwards and • Land squarely on both feet in a split stance
backwards to the different starting positions

Key cues: Head Lift. Shoulders level with Key cues: Brace through the trunk. Soft Key cues: Pinch shoulders together. Shoul- Key cues: Soft knees. Hip, knee, and ankle in
hips. Brace through the trunk. knees. Hip, knee, and ankle in line. ders level with hips. Brace through the trunk. line. Knees over toes.

Exercises to improve neck strength and function INTENSITY

50%

PART

D
4 min.
Diagonal Shuffle to Lunge
S: 2 R: 5 Shoulder ‘Workout’
Static Neck Contractions • Perform two diagonal side shuffles to the left S: 2 R: 1
S: 1 R: 1 each direction D: 15 s each direction or right
• Finish each double skip in a lunge position, • Player one raises arms out in from at shoulder-
• Use hands to apply force to the head in a number of directions while keeping keeping the trunk facing forwards height, while player two grasps player one’s
the head still • Alternate between performing two diagonal wrists
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over side shuffles to the left and right • Player two attempts to rapidly move player
shoulder) one’s arms up and down, while player one
attempts to resist

Key cues: Chest up. Hip, knee, and ankle in Key cues: Head neutral. Pinch the shoulders
Key cues: Head neutral. Chest up. Brace through trunk. line. Knees over toes. together. Brace through trunk.
 PHASE
PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ACTIVATE U16 PROGRAMME
ADULT PROGRAMME

1 Small-sided Games INTENSITY

50%
Activities to improve mobility and stability across the upper and lower body
PART

B
D: 5 min
• Use small-sided games
to get players moving,
PART keep warm, and act as

A
a pulse-raising exercise 7 min.
initially Snake Run
• Groups should be no S: 1 R: 3 D: 15 m
larger than 6 players
7 min. • Using the full width of the channel, alternate
swerving from left to right while running Squat StandS: 1 R: 12 Heel to Toe walk with Knee Raise
• Drive the outside leg across the body to
Small-sided • Feet should be shoulder-width apart, with S: 1 R: 2 D: 15 m
swerve
games and fingers held under the toes • Pull the leading knee to the chest
running • Squat down as deep as possible with the • Step into a calf raise on the planted leg
elbows inside the knees • Repeat with each step forwards
activities to • Straighten legs while keeping fingers
warm-up the underneath the toes
body
Key cues: Head neutral. Chest up. Hip, knee,
Key cues: Chest up. Key cues: Head Lift. Chest up. ankle in line.

Single Leg ArabesqueS: 1 R: 10 each leg

Single Leg Balance Back Slaps
S: 1 R: 1 each leg D: 30 s each leg
• Balance on one leg and spread arms to the
side
• Perform back slaps, alternating between
upper and lower arms
Key cues: Brace through the trunk. Hip, knee,
ankle in line. Knee over toes.
Resisted Arm Side Raise
S: 1 R: 2 each player  S: 1 R: 2 each player  • Slowly lean forward from the hip until the trunk is parallel
D: 15 s each repetition
• Hold arms to the side and slightly away
from the body
• Try to raise arms away from the body to
the side, while partner offers resistance
Key cues: Head neutral. Chest up. Pinch
the shoulders together.
Resisted Arm Rotation • Stand on one leg, with the standing knee slightly bent
to the ground and arms are spread to the sides
D: 15 s each repetition
• Return to upright while maintaining balance
• Hold arms close to the body and bend
elbows to 90°
• Try to move hands to the side of the body
while keeping elbows touching the body,
with partner offering resistance
Key cues: Head neutral. Chest up. Pinch Key cues: Head neutral. Brace through the trunk. Hip,
the shoulders together. knee, ankle in line.
 PHASE
PHASE ADULT PROGRAMME

1 Resistance training activities to develop strength and power

Shoulder ‘Workout’
Forward Hop and Stick Pop Press Up – wide to
PART Mountain Climber S: 2 R: 1 

C
S: 1 R: 8 each leg narrow S: 1 R: 15 Jogging High Ball Jumps D: 15 s each repetition
S: 6 R: 5
• Hop forwards by taking off and • Start in a press-up position with the S: 2 R: 5 • Player one raises arms out in from
• Start in a press-up position landing on the same leg hands close together
• Alternate driving knees towards • Begin jogging forwards, then alternate at shoulder-height, while player two
• Hopping distance should be far • While minimising elbow bend, push grasps player one’s wrists
7 min. the elbows, while fully extending
the weight-bearing leg
enough to challenge control and explosively through the shoulders jumping off from one leg and driving
the lead knee upwards • Player two attempts to rapidly
balance and alternate hand position from move player one’s arms up and
• One set equals 5 alternating steps narrow to wide • Reach hands above head as if catching
a ball down, while player one attempts
• Land squarely on both feet to resist
INTENSITY
in a split stance 50%

Key cues: Head Lift. Shoulders Key cues: Brace through the Key cues: Head neutral. Pinch the
level with hips. Brace through the trunk. Soft knees. Hip, knee, and Key cues: Head Lift. Shoulder level Key cues: Soft Knees. Hip, knee, and shoulders together. Brace through
trunk. ankle in line. with hips. Brace through the trunk. ankle in line. Knees over toes. trunk.

Sprint Conditioning and exercises to improve neck INTENSITY

Repeated Sprint Conditioning
strength and function 50%
S: 5 R: 1 D: 30 s
PART

D
• Mark a course of 25 metres with
cones every 5 metres
• Half of squad perform back and
forth sprints to each cones for 30
seconds while other half performs
4 min. neck strengthening exercises Diagonal Shuffle to Lunge
• Swap groups to alternate between
Static Neck Contractions S: 2 R: 5
the two exercises
S: 1 R: 1 each direction D: 15 s each direction • Perform two diagonal side shuffles to the left or right
• Finish each double skip in a lunge position, keeping the trunk
• Use hands to apply force to the head in a number of directions while keeping
facing forwards
the head still
• Alternate between performing two diagonal side shuffles to the
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over
left and right
shoulder)

Key cues: Chest up. Hip, knee, and ankle in line. Knees over
Key cues: Head neutral. Chest up. Brace through trunk. toes.
 PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ADULT PROGRAMME

2 Small-sided Games INTENSITY

Activities to improve mobility and stability across the upper and lower body
PART

B
50%
D: 5 min
• Use small-sided games
to get players moving,
PART keep warm, and act as
7 min.
A
a pulse-raising exercise
initially
• Groups should be no Snake Run
Squat Stand with TwistS: 1 R: 12
larger than 6 players S: 1 R: 3 D: 15 m
7 min. • Using the full width of the channel, alternate
• Feet should be shoulder-width apart with fingers
held under the toes Heel to Toe walk with Knee Raise
Small-sided swerving from left to right while running • Squat down as deep as possible with the elbows S: 1 R: 2 D: 15 m
games and • Drive the outside leg across the body to inside the knees
swerve • Pull the leading knee to the chest
running • Rotate chest, while alternately reaching arms • Step into a calf raise on the planted leg
activities to above the head • Repeat with each step forwards
• Straighten legs while keeping fingers
warm-up the underneath the toes
body Key cues: Head neutral. Chest up. Hip, knee,
Key cues: Chest up. Key cues: Head Lift. Chest up. ankle in line.

Single Leg Balance Arm Circles
S: 1 R: 1 each leg D: 30 s each leg
• Balance on one leg and spread arms to the
side
• Make small circles with the arms - varying
between small and large circles
Resisted Arm Side Raise
S: 1 R: 2 each player  S: 1 R: 2 each player  • Both players kneel on the ground, with player two holding
D: 15 s each repetition
• Hold arms to the side and slightly away
from the body
• Try to raise arms away from the body to
the side, while partner offers resistance
Resisted Arm Rotation
D: 15 s each repetition
• Hold arms close to the body and bend
elbows to 90°
• Try to move hands to the side of the body
while keeping elbows touching the body,
with partner offering resistance
Bent Hip Nordic Hamstring CurlS: 1 R: 5
player one’s ankles
• Player one bends torso forwards and maintains this angle
throughout the movement
• Player one slowly lowers their trunk to the ground,
maintaining the set hip angle
• Player one uses their arms to land and push back to the
starting position

Key cues: Brace through the trunk. Hip, knee, Key cues: Head neutral. Chest up. Pinch Key cues: Head neutral. Chest up. Pinch
ankle in line. Knee over toes. the shoulders together. the shoulders together. Key cues: Chest up. Brace through the trunk.
 PHASE ADULT PROGRAMME

2 Resistance training activities to develop strength and power

INTENSITY
50%

INTENSITY
50%

PART

C
Partner Resisted Quick Steps
S: 6 R: 1
• Player one rests hands on player two’s
shoulders and leans forward
7 min. • Player one alternates driving knees
towards their chest while fully-extending
rear leg to make contact with the ground at
the same place with each repetition
• One set = 5 alternate repetitions
Key cues: Head Neutral. Chest up. Hips,
knees, ankles in line.
Sprint Conditioning and exercises to improve neck
strength and function
PART
Diagonal Hop and Stick
S: 1 R: 8 each leg Pop Press Up – alternateS: 1 R: 15
• Alternate hopping once diagonally • Start in press-up position with one hand Jogging High Ball Partner Mirroring
forwards to the left or right by in front of the head and the other under
Jump & Turn S: 2 R: 2 
taking off and landing on the
same leg
the chest
• While minimising elbow bend, push S: 2 R: 5 D: 15 m each repetition
• Hopping distance should be far explosively through the shoulders and • Begin jogging forwards, then • Players start by facing each
enough to challenge control and alternate hand position forwards and alternate jumping off from other 1-metre apart
balance backwards to the different starting one leg and driving the lead • Player one runs forwards while
positions knee upwards cutting from side-to-side
• Reach hands above head as if • Player two retreats away while
Key cues: Brace through the Key cues: Pinch shoulders together. catching a ball and turn 90° trying to mirror the direction
trunk. Hips, knees, ankles in line. Shoulders level with hips. Brace while in the air that player one runs toward
Soft knees. through the trunk. • Land squarely on both feet
facing side-on from original
Repeated Sprint position
Conditioning
S: 5 R: 1 D: 30 s Key cues: Chest up. Brace through the Key cues: Chest up. Brace
trunk. Hips, knees, ankles in line. through the trunk. Hips,

D
• Mark a course of 25 metres knees, ankles in line.
with cones every 5 metres
• Half of squad perform back
and forth sprints to each
4 min. cones for 30 seconds while
other half performs neck
strengthening exercises
• Swap groups to alternate
Static Neck Contractions between the two exercises
S: 1 R: 1 each direction D: 15 s each direction
• Use hands to apply force to the head in a number of directions while keeping Shoulder ‘Workout’S: 2 R: 1 D: 15 s each repetition
the head still • Player one raises arms out in from at shoulder-height, while player two grasps player
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over one’s wrists
shoulder) • Player two attempts to rapidly move player one’s arms up and down, while player one
attempts to resist

Key cues: Head neutral. Chest up. Brace through trunk. Key cues: Head neutral. Pinch the shoulders together. Brace through trunk.
 PHASE
PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ACTIVATE U16 PROGRAMME
ADULT PROGRAMME

3
Activities to improve mobility and stability across the upper and lower body
Small-sided Games INTENSITY
PART

B
50%
D: 5 min
• Use small-sided games
to get players moving,
PART keep warm, and act as
7 min.
A
a pulse-raising exercise
Forward Lunge and Reach
initially
• Groups should be no Snake Run S: 1 R: 2 R: 15 m
larger than 6 players S: 1 R: 3 D: 15 m • Lunge forward while reaching the arms
7 min. • Using the full width of the channel, alternate above the head
swerving from left to right while running • Rear leg should not touch the ground
Small-sided • Drive the outside leg across the body to • Alternate leading leg with each step Heel to Toe walk with Knee Raise
games and swerve S: 1 R: 2 D: 15 m
running • Pull the leading knee to the chest
activities to • Step into a calf raise on the planted leg
• Repeat with each step forwards
warm-up the
body
Key cues: Chest up. Brace through the Key cues: Head neutral. Chest up. Hip, knee, ankle
Key cues: Chest up.
trunk. Knee over toes. in line.

Single Leg Balance with eyes closed
S: 1 R: 1 each leg R: 30 s each leg
• Stand on one leg with a slight bend in the
knee
• Close both eyes and try to maintain balance
for 30 seconds
• Repeat with other leg
Resisted Arm Side Raise Resisted Arm Rotation Static Nordic Hamstring HoldS: 1 R: 5
S: 1 R: 2 each player  S: 1 R: 2 each player D: 15 s each repetition • Both players kneel on the ground, with player two
D: 15 s each repetition • Hold arms close to the body and bend elbows holding player one’s ankles
• Hold arms to the side and slightly away to 90° • Player one lowers their torso forwards to the
from the body • Try to move hands to the side of the body while lowest point where the hold can be maintained
• Try to raise arms away from the body to keeping elbows touching the body, with partner for 15 seconds
the side, while partner offers resistance offering resistance • After 15 seconds, lower to the ground and return
to the starting position

Key cues: Brace through the trunk. Hip, knee, Key cues: Head neutral. Chest up. Pinch Key cues: Head neutral. Chest up. Pinch the shoul-
ankle in line. Knee over toes. the shoulders together. ders together. Key cues: Chest up. Brace through the trunk.
 PHASE ADULT PROGRAMME

3
Resistance training activities to develop strength and power
Forward Lunge Jumps
S: 1 R: 10
• Starting in a lunge position, jump up while explosively
driving the arms up
Pop Press Up - near to far S: 1 R: 15 • Land with opposite leg now leading
• Start in press-up position with the hands in front of the head
• While minimising elbow bend, push explosively through the shoulders
and alternate hand position from in front of the head to under the chest

PART Key cues: Pinch shoulders together. Shoulders level with hips.

C
Brace through the trunk.

Key cues: Chest up. Brace through the trunk.

Forward Pogo Jumps
S: 1 R: 2 
7 min. D: 15 m each repetition
• Maintaining a slight bend in the
knees, bound up and down on
the balls of the feet while jumping
forwards
• Try to minimise time that feet
spend in contact with the ground
Key cues: Head Neutral. Chest up.
Hips, knees, ankles in line.
Knee over toes.
Shoulder Walkout
S: 2 R: 5
Forward Double Hop and Stick • Start with legs straight and hands on the
ground
S: 1 R: 4 each leg • Walk our the hands as far forwards from the
• Hop forwards twice by taking off and landing on the same leg head as possible
• Hopping distance should be far enough to challenge control and balance • Hold at full extension for 2 seconds before
walking hands back to the feet
Key cues: Brace through the trunk. Hips, knees, ankles in line.
Soft knees. Key cues: Pinch the shoulders together. Brace through the trunk.

Repeated Sprint
Sprint Conditioning and exercises to improve neck Conditioning
7

strength and function S: 5 R: 1 D: 30 s

PART • Mark a course of 25 metres

D
with cones every 5 metres
• Half of squad perform back
and forth sprints to each
cones for 30 seconds while
4 min. other half performs neck
strengthening exercises Figure of 8
Static Neck Contractions • Swap groups to alternate S: 1 R: 1 D: 30 s
S: 1 R: 1 each direction D: 15 s each direction between the two exercises
• Players imagine they are stood in a 2x1 metre rectangle
• Use hands to apply force to the head in a number of directions while keeping • By running forwards, sideways, and backwards, players run in a figure of 8
the head still movement while always facing forwards
INTENSITY
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over 50%
shoulder) INTENSITY
100%

Key cues: Head neutral. Chest up. Brace through trunk.

 PHASE
PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ADULT PROGRAMME

4 Small-sided Games INTENSITY

Activities to improve mobility and stability across the upper and lower body
PART

B
50%
D: 5 min
• Use small-sided games
to get players moving,
PART keep warm, and act as
7 min.
A
a pulse-raising exercise
initially
• Groups should be no Snake Run
larger than 6 players S: 1 R: 3 D: 15 m
7 min. • Using the full width of the channel, alternate
Forward Lunge and Side Bend
S: 1 R: 2 D: 15 m Heel to Toe walk with Knee Raise
swerving from left to right while running S: 1 R: 2 D: 15 m
Small-sided • Drive the outside leg across the body to
• Lunge forward while reaching the arms above
games and the head, leaning the torso to the same side as • Pull the leading knee to the chest
swerve
the lead leg while still facing forwards • Step into a calf raise on the planted leg
running • Rear leg should not touch the ground • Repeat with each step forwards
activities to • Alternate leading leg with each step
warm-up the
body Key cues: Chest up. Brace through the trunk. Knee Key cues: Head neutral. Chest up. Hip, knee,
Key cues: Chest up. over toes. ankle in line.

Single Leg Balance with Push to
Unbalance
S: 1 R: 2 (1 each leg) D: 30 seconds each leg
• Player one stands on one leg with standing
knee slightly bent. Player two stands beside
player one
• Using both hands, player two tries to push
player one off balance while player one
maintains their balance
Key cues: Chest up. Brace through the trunk.
Hip, knee, ankle in line.
Resisted Arm Side Raise
S: 1 R: 2 each player  S: 1 R: 2 each player  S: 1 R: 5
D: 15 s each repetition
• Hold arms to the side and slightly
away from the body
• Try to raise arms away from the
body to the side, while partner offers
resistance
Key cues: Head neutral. Chest up.
Pinch the shoulders together.
Resisted Arm Rotation
D: 15 s each repetition
• Hold arms close to the body and bend elbows
to 90°
• Try to move hands to the side of the body
while keeping elbows touching the body, with
partner offering resistance
Key cues: Head neutral. Chest up. Pinch the
shoulders together.
Static Nordic Hamstring Hold
• Both players kneel on the ground, with player two holding
player one’s ankles
• Player one lowers their torso forwards to the lowest point
where the hold can be maintained for 15 seconds
• After 15 seconds, lower to the ground and return to the
starting position
Key cues: Chest up. Brace through the trunk.
 PHASE
PHASE ADULT PROGRAMME

4
Resistance training activities to develop strength and power

Diagonal Hop and Stick Forward Bounding

Figure of 8S: 1 R: 1 D: 30 s
S: 1 R: 4 each leg S: 1 R: 8
Plyo Press Up • Players imagine they are stood in a
• Alternate hopping once • Jump forwards as far as possible 2x1 metre rectangle
PART S: 1 R: 20 • Use the arms to drive forwards

C
Maximum Height Pogo Jumps diagonally forwards to the left or • By running forwards, sideways, and
right by taking off and landing on • Start in press-up position when jumping
S: 2 D: 16 backwards, players run in a figure
the same leg • Slightly bend and then • Time to minimise time feet of 8 movement while always facing
• Maintaining a slight bend in the knees, • Hopping distance should be far explosively extend the are in contact with the ground forwards
bound up and down on the balls of the enough to challenge control and elbows to push the body between jumps
7 min. feet
• Try to minimise time that feet spend in
balance away from the ground
• Clap hands in the air before
contact with the ground catching with the elbows INTENSITY
• Aim for jumps to get higher with each slightly bent Key cues: Chest up. Brace 100%
repetition through the trunk. Knee over
toes.
Key cues: Pinch shoulders
7
Key cues: Brace through the together. Shoulders level
Key cues: Head Neutral. Chest up. Hips, trunk. Hips, knees, ankles in line. with hips. Brace through the
knees, ankles in line. Soft knees. trunk.

Repeated Sprint
Sprint Conditioning and exercises to improve neck
Conditioning
strength and function S: 5 R: 1 D: 30 s
PART • Mark a course of 25 metres

D
Shoulder Walkout S: 1 R: 8
with cones every 5 metres
• Half of squad perform back • Start with legs straight and hands on the
and forth sprints to each ground
cones for 30 seconds while • Walk our the hands as far forwards from the
4 min. other half performs neck
strengthening exercises
head as possible
• Hold at full extension for 2 seconds before
Static Neck Contractions walking hands back to the feet
• Swap groups to alternate
S: 1 R: 1 each direction D: 15 s each direction between the two exercises
• Use hands to apply force to the head in a number of directions while keeping
the head still
INTENSITY
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over 50%
shoulder)
Key cues: Pinch the shoulders together.
Key cues: Head neutral. Chest up. Brace through trunk. Brace through the trunk
 PHASE
PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ADULT PROGRAMME

5 Small-sided Games
D: 5 min INTENSITY
Activities to improve mobility and stability across the upper and lower body
PART

B
50%
• Use small-sided games
to get players moving,
keep warm, and act as
PART

A
a pulse-raising exercise
initially
7 min.
• Groups should be no
Snake Run
larger than 6 players
S: 1 R: 3 D: 15 m
7 min. • Using the full width of the channel, alternate
Forward Lunge and TwistS: 1 R: 2 D: 15 m Heel to Toe walk with Knee Raise
swerving from left to right while running • Lunge forward while reaching the arms above S: 1 R: 2 D: 15 m
Small-sided • Drive the outside leg across the body to the head, twisting the torso to face the same • Pull the leading knee to the chest
games and swerve side as the lead leg • Step into a calf raise on the planted leg
running • Rear leg should not touch the ground • Repeat with each step forwards
activities to • Alternate leading leg with each step

warm-up the
body Key cues: Chest up. Brace through the trunk. Knee Key cues: Head neutral. Chest up. Hip, knee,
Key cues: Chest up. over toes. ankle in line.

Single Leg Balance with Push to
Unbalance
S: 1 R: 2 (1 each leg)  D: 30 seconds each leg
• Player one stands on one leg with standing
knee slightly bent. Player two stands beside
player one
• Using both hands, player two tries to push
player one off balance while player one
maintains their balance
Key cues: Chest up. Brace through the trunk.
Hip, knee, ankle in line.
Resisted Arm Side Raise
S: 1 R: 2 each player  S: 1 R: 2 each player  S: 1 R: 5
D: 15 s each repetition
• Hold arms to the side and slightly away
from the body
• Try to raise arms away from the
body to the side, while partner offers
resistance
Key cues: Head neutral. Chest up. Pinch
the shoulders together.
Resisted Arm Rotation
D: 15 s each repetition
• Hold arms close to the body and bend
elbows to 90°
• Try to move hands to the side of the body
while keeping elbows touching the body, with
partner offering resistance
Key cues: Head neutral. Chest up. Pinch the
shoulders together.
Static Nordic Hamstring Hold
• Both players kneel on the ground, with player two
holding player one’s ankles
• Player one lowers their torso forwards to the lowest
point where the hold can be maintained for 15 seconds
• After 15 seconds, lower to the ground and return to the
starting position
Key cues: Chest up. Brace through the trunk.
 PHASE
PHASE ADULT PROGRAMME

5
Activities to improve mobility and stability across the upper and lower body

INTENSITY
Forward Triple Hop and Stick 
70% S: 1 R: 2 each leg
• Hop forwards three times by taking off and landing
on the same leg
• Hopping distance should be far enough to challenge
Dead Leg Sprint control and balance
Alternating Single Leg Bounds
S: 1 R: 2 D: 15 m each leg Kneeling Drop Catch S: 1 R: 10
PART

C
• When running forward one leg will run normally, S: 1 R: 15 • Bound forward, landing on alternate
while the other leg should be passive with minimal legs
• From kneeling position, slowly
bend at the knee and hip • Forcefully drive the knee upwards on
fall forward with arms reaching
• For the active leg, try to co-ordinate the knee and the swinging leg when taking off
forwards
elbow drive and curl toes up when knee is raised • Co-ordinate knee and elbow drive
• Use arms to catch the body with
7 min. elbows slightly bent and return to
start

Key cues: Pinch shoulders togeth-

er. Shoulders level with hips. Brace Key cues: Chest up. Brace through
through the trunk. the trunk. Knee over toes.

Key cues: Brace through the trunk. Hips, knees,

Key cues: Chest up. Brace through the trunk. ankles in line. Soft knees.

Repeated Sprint Backtrack, Pivot and Sprint

Sprint Conditioning and exercises to improve neck Conditioning S: 1 R: 4 
strength and function S: 5 R: 1 D: 30 s D: 15 m each repetition
PART • Mark a course of 25 metres • Run backwards for 5 metres

D
with cones every 5 metres
• Half of squad perform back
and forth sprints to each
cones for 30 seconds while
4 min. other half performs neck
strengthening exercises
Static Neck Contractions at shoulder-height, while player two
• Swap groups to alternate
S: 1 R: 1 each direction D: 15 s each direction between the two exercises
• Use hands to apply force to the head in a number of directions while keeping
the head still
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over
INTENSITY
shoulder) 50%
Key cues: Head neutral. Chest up. Brace through trunk.
• Pivot 180° and accelerate forwards
• Alternate pivoting direction
between left and right with each
repetition
INTENSITY
100%
Key cues: Chest up. Brace through
the trunk.
Shoulder ‘Workout’
S: 2 R: 1 D: 15 s each repetition
• Player one raises arms out in from
grasps player one’s wrists
• Player two attempts to rapidly move
player one’s arms up and down, while
player one attempts to resist
Key cues: Head neutral. Pinch the
shoulders together. Brace through
trunk.
 PHASE
PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ADULT PROGRAMME

6
Activities to improve mobility and stability across the upper and lower body
Small-sided Games
D: 5 min
INTENSITY
PART

B
50%
• Use small-sided games
to get players moving,
keep warm, and act as
PART
7 min.
A
a pulse-raising exercise
initially
• Groups should be no Snake Run
larger than 6 players S: 1 R: 3 D: 15 m
7 min. • Using the full width of the channel, alternate Mountain Climber with Holds Heel to Toe walk with Knee Raise
swerving from left to right while running S: 1 R: 10 each side S: 1 R: 2 D: 15 m
Small-sided • Drive the outside leg across the body to
games and swerve
• Start in press-up position • Pull the leading knee to the chest
• Alternate bringing each knee as close as • Step into a calf raise on the planted leg
running
possible towards the elbow • Repeat with each step forwards
activities to
warm-up the
body Key cues: Pinch the shoulders together. Shoul- Key cues: Head neutral. Chest up. Hip, knee,
Key cues: Chest up. ders level with hips. Brace through the trunk. ankle in line.

Single Leg Balance with eyes closed
S: 1 R: 1 each leg R: 30 s each leg
• Stand on one leg with a slight bend in the
knee
• Close both eyes and try to maintain balance
for 30 seconds
• Repeat with other leg
Resisted Arm Side Raise Resisted Arm Rotation Nordic Hamstring CurlS: 1 R: 5
S: 1 R: 2 each player  S: 1 R: 2 each player D: 15 s each repetition • Both players kneel on the ground, with player two
D: 15 s each repetition • Hold arms close to the body and bend elbows holding player one’s ankles
• Hold arms to the side and slightly away to 90° • Player one slowly lowers their torso forwards while
from the body • Try to move hands to the side of the body while resisting falling
• Try to raise arms away from the body to keeping elbows touching the body, with partner • Player one uses their arms to land when the
the side, while partner offers resistance offering resistance controlled lower cannot be held

Key cues: Brace through the trunk. Hip, knee, Key cues: Head neutral. Chest up. Pinch Key cues: Head neutral. Chest up. Pinch the shoul-
ankle in line. Knee over toes. the shoulders together. ders together. Key cues: Chest up. Brace through the trunk.
 PHASE
PHASE ADULT PROGRAMME

6
Resistance training activities to develop strength and power
Forward Tuck Jumps
S: 1 R: 2
D: 15 m each repetition
• Jumping forward as high as
possible while keeping feet
INTENSITY Diagonal Triple Hop and together
70%
Stick S: 1 R: 2 each leg • Tuck the knees into the
chest
PART • Alternate hopping three times • Try to minimise the time

C
Single Leg Pogo Jumps
diagonally forwards to the left feet spend in contact with
S: 2 R: 8 each leg or right by taking off and landing the ground between each
• Maintaining a slight bend in the on the same leg jump
knee, bound up and down on the • Hopping distance should be far
Kneeling Drop Catch – Press Up
7 min. ball of one foot
• Try to minimise time that the foot
enough to challenge control
and balance S: 1 R: 15
Shoulder ‘Workout’
S: 2 R: 1 D: 15 s each repetition
spends in contact with the ground • From kneeling position, slowly fall forward • Player one raises arms out in from
between each jump with arms reaching forwards at shoulder-height, while player two
• Use arms to catch the body with elbows grasps player one’s wrists
slightly bent and perform a press-up before • Player two attempts to rapidly move
returning to starting position player one’s arms up and down, while
player one attempts to resist
Key cues: Brace through the Key cues: Pinch shoulders together. Key cues: Chest up. Brace Key cues: Head neutral. Pinch the
Key cues: Chest up. Brace through trunk. Hips, knees, ankles in Shoulders level with hips. Brace through through the trunk. Knee shoulders together. Brace through
the trunk. line. Soft knees. the trunk. over toes. trunk.

Sprint Conditioning and exercises to improve neck Repeated Sprint

strength and function Conditioning INTENSITY
75%
S: 5 R: 1 D: 30 s
PART

D
• Mark a course of 25 metres
with cones every 5 metres
• Half of squad perform back
and forth sprints to each
cones for 30 seconds while
4 min. other half performs neck
Static Neck Contractions strengthening exercises Run, Set, CutS: 1 R: 2 each direction
S: 1 R: 1 each direction D: 15 s each direction • Swap groups to alternate
between the two exercises • From standing start, accelerate up to 75% pace
• Use hands to apply force to the head in a number of directions while keeping • On coach’s cue, decelerate by chopping stride length and flexing at the hips and
the head still knees
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over • Once at 25% pace, perform a plant and cut to the left or right and accelerate
shoulder) INTENSITY forwards again
50%

Key cues: Head neutral. Chest up. Brace through trunk. Key cues: Chest up. Hip, knee, ankle in line. Knee over toes.
 PHASE
PHASE S S= =Sets
Sets RR= =Repetitions
Repetitions DD= =Distance
Distance/ /Duration
Duration ADULT PROGRAMME

7
Activities to improve mobility and stability across the upper and lower body
Small-sided Games PART

B
INTENSITY
50%
D: 5 min
• Use small-sided games
to get players moving,
PART keep warm, and act as 7 min.

A
a pulse-raising exercise
initially Snake Run
• Groups should be no S: 1 R: 3 D: 15 m
larger than 6 players
7 min. • Using the full width of the channel, alternate Mountain Climber and Twist Heel to Toe walk with Knee Raise
swerving from left to right while running S: 1 R: 10 each side S: 1 R: 2 D: 15 m
Small-sided • Drive the outside leg across the body to
• Start in press-up position • Pull the leading knee to the chest
games and swerve
• Alternate bringing each knee as close as possible • Step into a calf raise on the planted leg
running towards the elbow • Repeat with each step forwards
activities to • Rotate the torso to raise the arm from the same
warm-up the side as the lead leg above the head

body Key cues: Pinch the shoulders together. Shoulders Key cues: Head neutral. Chest up. Hip, knee,
Key cues: Chest up. level with hips. Brace through the trunk. ankle in line.

Single Leg Balance with Eyes
Closed and Push to Unbalance
S: 1 R: 1 each leg D: 20 s each leg
• Stand on one leg with a slight bend in the
knee
• Close both eyes and try to maintain
balance for 10 seconds
• Repeat with the other leg
Resisted Arm Side Raise Resisted Arm Rotation Nordic Hamstring CurlS: 1 R: 3
S: 1 R: 2 each player  S: 1 R: 2 each player D: 15 s each repetition • Both players kneel on the ground, with player two
D: 15 s each repetition • Hold arms close to the body and bend elbows holding player one’s ankles
• Hold arms to the side and slightly away to 90° • Player one slowly lowers their torso forwards while
from the body • Try to move hands to the side of the body while resisting falling
• Try to raise arms away from the body to keeping elbows touching the body, with partner • Player one uses their arms to land when the
the side, while partner offers resistance offering resistance controlled lower cannot be held

Key cues: Brace through the trunk. Hip, Key cues: Head neutral. Chest up. Pinch Key cues: Head neutral. Chest up. Pinch the
knee, ankle in line. Knee over toes. the shoulders together. shoulders together. Key cues: Chest up. Brace through the trunk.
 PHASE
PHASE ADULT PROGRAMME

7 Resistance training activities to develop strength and power

Kneeling Drop Catch – Plyometric Press UpS: 1 R: 15
• From kneeling position, slowly fall forward with arms reaching forwards
• Use arms to catch the body with elbows slightly bent before explosively
pushing body away from the ground to perform as clap press-up
INTENSITY
70%
Forward Hop and Stick with
PART Single Leg Pogo Jumps Shallow Squat S: 2 R: 7 each leg

C
S: 2 R: 8 each leg • Hop forwards by taking off and landing on the
same leg
• Maintaining a slight bend in the • Between each hop forward, perform one single
knee, bound up and down on the leg squat on the standing leg Key cues: Pinch shoulders together. Shoulders level with hips. Brace through the trunk.
7 min. ball of one foot
• Try to minimise time that the foot Run, Set, CutS: 1 R: 2 each direction
spends in contact with the ground • From standing start, accelerate up to 75% pace
between each jump • On coach’s cue, decelerate by chopping stride
length and flexing at the hips and knees
• Once at 25% pace, perform a plant and cut to the INTENSITY
left or right and accelerate forwards again 75%

Key cues: Chest up. Brace through Key cues: Brace through the trunk. Hips,
the trunk. knees, ankles in line. Soft knees. Key cues: Chest up. Hip, knee, ankle in line. Knee over toes.

Repeated Sprint
Sprint Conditioning and exercises to improve neck
Conditioning
strength and function
S: 5 R: 1 D: 30 s
PART

D
• Mark a course of 25 metres
with cones every 5 metres
• Half of squad perform back
and forth sprints to each
cones for 30 seconds while
4 min. other half performs neck
strengthening exercises
Static Neck Contractions alternating between jumping
• Swap groups to alternate
S: 1 R: 1 each direction D: 15 s each direction between the two exercises
• Use hands to apply force to the head in a number of directions while keeping
the head still
• Direction of forces: (chin to chest, eyes to sky, ear to shoulder, looking over
INTENSITY
shoulder) 50%
Key cues: Head neutral. Chest up. Brace through trunk.
Weaving Tuck Jumps
S: 1 R: 2 D: 15 m each repetition
• Jump forward as high as possible
while keeping feet together,
diagonally to the left and right
• Tuck the knees into the chest
• Try to minimise the time feet spend
in contact with the ground between
each jump
Key cues: Chest up. Brace through
the trunk. Knee over toes.
Shoulder ‘Workout’
S: 2 R: 1 
D: 15 s each repetition
• Player one raises arms out in from
at shoulder-height, while player two
grasps player one’s wrists
• Player two attempts to rapidly move
player one’s arms up and down,
while player one attempts to resist
Key cues: Head neutral. Pinch the
shoulders together. Brace through
trunk.
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