Rugby warm up drill to prevent hamstring injury

This is an excellent rugby warm-up drill for strengthening hamstrings and preventing hamstring injuries, which are among the most common rugby injuries. Include it in your rugby training programme all year long.

Drill to develop hamstring strength

The drill replicates the eccentric (lengthening) movement associated with high-speed running and deceleration.

It is a difficult drill, so be patient: Do not expect to achieve much range, and be prepared for post-exercise stiffness in the hamstring when you introduce it into your training program.

Procedure

Kneel on a soft surface with feet anchored by a partner or bench. Keeping the trunk straight, slowly lean forward to a manageable distance before slowly returning to the start position.
Key rugby coaching tip: Avoid flexing at the hips
At first the players may find they need to put their hands down after leaning forward to assist with returning to the starting point.

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