Rugby Coaching Drills Video Library
Dynamic Hamstring Stretch
Dynamic Stretches
Dynamic Warm up in 3s
Filton College prepare for a sevens match with dynamic footwork and light plyometric drills.
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A light team jog with varied dynamic movements to warm up the body for stretching. As a likely first exercise, including a few balls is good to get the players' hand-eye coordination, and concentration kick-started.
Upper body / torso stretch
Developing good body shape is key in the warm up, especially prior to any contact or scrum work
Warm-up with Games and Handling (Rugby ready)
A rugby ready style warm up with games and handling as they focus prior to moving on to more technical skills. The game centres around the teams trying to make 10 passes
Warm Up - Handling Grid
All players running around in a small grid, popping balls to each other. Mix up the types of passes, such as one-handed, high passes low passes etc. Keep them moving before going into more focused stretches.
Group Crucifix stretch
A dynamic stretch for more advanced players for developing coordination and stretches that reflect the movements required for sport.
Warm up resistance with fend
Adding in a warm up for collision work is essential with older age groups
Warm up resistance with wrestling
Warm ups need to include dynamic preparation exercises
Warm up torso on ground
An active warm up is best, for all the body
Warm up - group jog
An active warm is a must
Warm Up - Lower Back
Various individual dynamic stretches for the lower back / core. Particularly important for injury prevention before a contact session.
Ladders - karaoke 1
This exercise stems from the requirement to develop body motor skills and mechanics for agility and movement which can be transferred over to rugby. It is essential that these movements are done correctly or any training benefits are lost. If you train slow you play slow!
Group back rolls
Dynamic flexibility is an essential part of the pre-game/training warm up and should be engrained into ALL ages prior to static stretching.
Kneeling lunges
A dynamic exercise for stretching the hip and hamstring groups of muscles, included within a pre-match/training session warm up.
Ladders - karaoke 2
Dynamic movements abound in rugby and the ability to move the body effectively and economically are an essential part of a rugby training programme. Suitable for all ages and abilities.
Group hip rolls
A dynamic flexibility and mobility exercise for the lower back, very effective as a passive massaging technique for the lower back
Dynamic Adductor Stretch
Dynamic flexibility is an essential part of the pre-game/training warm up and should be engrained into ALL ages prior to static stretching.
Dynamic Hamstring Stretch 2
Dynamic flexibility should form an essential part of the pre-game/training routine, this exercise is focused on the hamstring group of muscles
Partner squats 2
Developing the strength in the legs and back is an essential part of the prepartion for many skills within rugby, for example lifting in the lineout.
Pick up rolling ball
Work on hand eye coordination and develop confidence in ball control, be able to field a rolling bobbling ball confidently and repeatedly
Standing Leg Swings
A dynamic stretch for the muscles of the inner thigh. You can perform this exercise by supporting yourself on your partners shoulder and performing this in pairs. Dynamic flexibility should be done before ALL training and playing.
Pass and Squat
For adults, this is a good way to have the ball in-hand during your dynamic stretches. For younger players, it is a way of including fitness and conditioning into your skills training by incorporating a physical exercise. Here we have a player squatting after making a pass.
Hip Thrusts
Part of the dynamic exercise group, this exercise helps work the core muscles in an active, dynamic manner.
Pass and Press Up
Include some fitness and conditioning into your skills training by incorporating an exercise along with some skill and technique work. Here after every pass the player performs a press up and then gets back to their feet.
Squats with partner
An exercise that conditions the legs and back. This body weight exercise is excellent for developing lifting technique.
Pectoral stretch
Stretching is an essential part of pre and post exercise routines. This exercise dynamically stretches the chest and anterior deltoids. Again, the group can work together with this exercise.
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