Dynamic warm up drills to boost core rugby skills

Colin Ireland, Joint Editor of Rugby Coach Junior, looks at the current thinking on rugby warm-up routines.

To be ready for a rugby coaching session or game your players need to be:

• Physically prepared.
  
  
• Mentally prepared.

Warm-up drills these days are geared to the specifics of what lies ahead. So out goes static stretching, where you stretch and hold for a certain time, and in comes dynamic stretching, incorporating a range of movement.

In this way you gradually increase the intensity of the movements likely to be used in the next hour or so, while incorporating the required rugby skills into the warm-up routines. Make this related to the game and the mental preparation for the match can fall into place as well.

The benefits of dynamic, specific warm-up drills

• You will spend the precious time you have with your players practising rugby and rugby skills, rather than doing general warm-ups.
  
  
• You will see improvements in your players' flexibility, strength and their running.
  
  
• Because of the shorter time spent preparing and the rugby nature of the warm-ups, your players will be better prepared mentally for the game or session.
  
  
• Rugby is dynamic, so the warm-up should be dynamic. No long, slow flexibility type exercises that may only make your players slower and take the shine off your preparation.

How should the players warm-up?

Although your players will be working dynamically in the rugby coaching session or game it is important to raise their core temperature gradually. Working in a square (as shown in the warm-up routine below) and practising with rugby balls is one method.

Ensure the players start slowly and only speed up after several minutes of working.

"Warm-up crossover" rugby drill

Set up a large square with eight cones spaced around it - four at each corner, four in between these. Organise your players into eight groups of three or four. Each group starts with a ball and from one of the cones.

On your call, a player from each group picks up their ball. They then run across the square to the opposite cone, evading the players running in the other directions. When they reach the opposite cone, they pass the ball on to a player in that group who repeats the rugby drill.

Players can be directed to move across the square using a variety of movements, such as:

• Lunge walking – to loosen the hips, improve leg drive and strengthen the hamstrings.
  
  
• High knee lifts – to improve hip flexor and ankle strength.
  
  
• Touching the ball on the ground twice – to increase hip flexibility and hamstring strength, and stretch the lower back.
  
  
• Calf walking – to extend the ankle on each step.
  
  
• Running sideways and backwards, and skipping.
  
  
• Running across in a crouched, driving position.

Once across the square, think also about how the next player might receive the ball. For example, rather than have the players pass to each other, the receiver could have to rip the ball out, with the ball carrier providing some resistance.

Repeat the warm-up for several minutes and each routine a number of times. Start slowly at first, then build up the speed. This will help your players warm-up properly, all while practising core skills.

If you want to inject some more fresh ideas into your warm ups, then my Ultimate Rugby Warm-Ups Manual is a "must-have" purchase.

Containing more than 100 rugby warm-up ideas, it truly is a vital tool to keeping players motivated, whilst making warm ups fun and challenging. Incorporating the latest thinking, it contains all your warm up and cool down requirements for seasons to come.

Click here to read more about the manual and to download it as a PDF today.