Drag pull rugby warm up drill

A good rugby warm up sets the tone for the rest of the session. Use the drag pull warm up and hip hand fight warm up to enliven your rugby coaching session.

Set up warm up drill

  • One player lies on their back on the ground, with their arms across their chest, and head up.
  • A second player holds the first by his feet at hip height and walks backwards, dragging the player five metres.
  • The player on the ground should have his shoulders in contact with the ground and upper back only. This is a controlled exercise that must be done slowly. It is not a race.

What to say

  • "Head up, keep weight on the upper back."
  • "Brace the middle of the body."
  • "Point the toes to add stability through the legs and spine."

rugby warm up drill drag pull

Hip hand fight warm up

Two players face each other, each using their right hand to grip the left wrist of the other. The aim is to touch the other player's hips, either with his own hand or the other player's hand.

What to say

  • "Swivel hips to get closer as well as to avoid contact."
  • "Feet should be no more than a shoulder width apart to keep balance."
  • "Roll shoulders to adjust height of hands."

rugby warm up drill hip hand fight

Click the link to order a copy of The Ultimate Rugby Warm-Ups Manual.

Click the link for a quick rugby warm up drill to boost your players' handling skills.

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