Rugby coaching pre-contact warm-up exercises

Perhaps surprisingly, given the gentle nature of much of what happens, the warm-up can make the difference between winning and losing, performing to one’s potential or delivering below par.

Getting the warm-up right is also important because it can help to prevent injury.

Double press-ups

One player lies on his back. A second player lies head-to-toe on his front over the first in a press up position. Each player grabs the ankles of the other and in tandem they perform press-ups.

What to say:

"Keep backs straight"

"Heads up"

"Lower chest with arms, don't dip"

Driving the players

Two players bind together shoulder to shoulder. A third, facing them, binds at hip height and puts his head through a gap between their hips.

The single player drives on the other two backwards for 20m. The players swap around and each one performs two “drives”. The two bound together must offer a certain amount of resistance.

What to say:

"Keep hips below shoulders"

"Look up when driving"

"Short steps to start momentum"

These exercises are from The Ultimate Rugby Warm-Ups Manual.