Warming up rugby drill to improve performance

Warm up your players' in body and mind before training sessions and the match.

Rugby warm up drills should be undertaken gradually. According to sports science advice endorsed by the major international rugby unions, the key benefits from well-performed rugby warm ups are to:

Reduce the chance of soft tissue injury by stretching muscles.
Increase the body's temperature and blood flow.
Allow mental preparation for the forthcoming exercise or game.
Increase the level of performance.

Most rugby coaches would agree that a warm up coaching session or routine should also be enjoyable, varied and support the player as an athlete as well as a rugby player.

Science of the warm up drill

Scientific research has increased our understanding of the best way to warm up for sport. Here is a summary of the consensus view of sports scientists:

Stretching for warm ups should be dynamic not static. "Dynamic stretching" means stretches carried out through a controlled range of movements rather than held for a period of time.
Rugby warm up drills should be specific to the activity about to be undertaken. Physical preparation for the task at hand.
The cool down is as important as the warm up and should also be performed after every training session or match.
To derive the greatest benefits from a warm up drill, the work should mirror the actions that are to be taken while competing. (Source 1. See below.)
Specific warm ups are best employed after completing a general warm up, reducing the chance of injuries. (Source 2. See below.)

Warm up guidelines

A light sweat over the entire body is the best indicator of the correct body temperature (around a one or two degree Celsius increase in temperature).
Avoid letting your players get tired out.
The benefits of the warm-up are lost after between five and 45 minutes of rest. Once a specific warm-up is completed the athlete should remain active. (Source 2.)

The cool down

After a match or training session it is essential to use some form of warm down or cool down. The benefits of a cool down are it helps to:

Break down waste products in the muscles.
Prevent muscle soreness, by coaxing muscles gently back into shape.

A cool-down should include:

Gentle movements like jogging and skipping, and floppy "loose limb" movements.
Static stretching of the muscles for 10–15 seconds. Don't let your players overstretch. They are trying to help the repair process and if the body has been bashed around in a game, the muscles will need to be gently coaxed back into shape.

Key rugby coaching tips

Do...

Build the level of intensity gradually.
Ensure the technique is correct, even if the activity is light and gradual.
Increase the heart rate first then move to stretching and specific activity.
Have plenty of water available.
Take account of the weather conditions. Cold weather means there should be a shorter time between warm up and activity.
In particularly cold conditions it might be better to warm up inside.

Don't...

Let players bounce during stretching. Muscles increase their elasticity as the body warms up, so they will not take kindly to over exertion.
Stop for a long period of time after warming up (such as for team talks or game reviews) before moving into the activity.
Expect players to be warmed up at the same time. Different players need a different amount of time.
Warm up on hard surfaces.

Sources: 1. Costill & King (1983). Quoted in Volume 4 of Coaching Science Abstracts. 2. Ingjer, F., & Stromme, S. B. (1979). Effects of active, passive, or no warm up on the physiological response to heavy exercise. European Journal of Applied Physiology.

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