Rugby: Dynamic Stretching - Pairs warm up routine

Great site and excellent drills. Easy to understand and apply in training....
Tyrone, Rugby Coach


  1. Seated on floor, feet touching, knees bent, join hands and pull one another forwards and backwards to loosen up lower back.
  2. Same position hands joined, rotate upper body from left to right in an upright seated position to stretch lower back and warm up obliques.
  3. Standing, facing one another each both players place 1 hand on the other players' shoulder, swinging legs in a pendulum motion to stretch the hamstrings (see video below).
  4. Same position but now swing leg diagonally across to stretch groin and glutes (see video below).
  5. Both players do 10 push ups taking at least 5 seconds to complete 1 push up, to warm up and stretch chest and back.
  6. Swing the arms in a circular motion to loosen up shoulders and warm up the arms.
  7. Pick up one another in a tackling technique and take 2 steps with player on your shoulder, then put down softly and slowly. Make sure to pick up with both legs and shoulders (same leg same shoulder)
  8. One player leans forward, the other places his hand on his shoulders, and resists while the player leaning works his way forward using leg power.
  9. Back to back, one player resists with the legs and the other pushes, resist 60% so that the player can keep moving forward.
  10. 1 vs 1 scrummaging with a max effort of about 50%


10 different warm ups players can complete in pairs.



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3 Touch Kick

Split your players into two teams, giving one group of players a set of coloured bibs to set them apart, and quickly tell your players the following laws: We will be playing a rugby league style touch. When touched: set the ball down, stand over the ball, allow the scum-half to move the ball away from the point of contact. The defenders should stay on side following a touch, and should not compete for the ball. Any infringements in defence should result in the defending team conceding 10 Meters or possibly giving 1 or more extra touches to the attacking team. I'll leave this to your judgement depending on your team's age, skill level, and your session target/s. The attacking team can sustain three touches before they have to kick. Their kick should be as it would be in the game: a kick to touch, a kick for territory, or a kick that can be regained e.g. a grubber kick. The defenders should behave as they would in a real game. Quick put in's from the touchlines replace lineouts. Defenders who take the ball from an attacking kick should counter attack. A forth touch results in a turn over. The Scrum Half has a maxium of 5 seconds to move the ball from the point of touch. A ball kicked directly to touch from outside the attacking teams 22, or where the ball has been taken into the 22 by the attacking team and then kicked into touch - will result in a turn over with play starting on the five meter line closest to where the kick was made. The defence should be 10 meters back. A ball kicked from inside the attacking teams 22 can go directly to touch, as long as the attacking team did not carry the ball into their own 22 before the kick. The resulting put in will be to the opposition from where the ball has went into touch. Quick put-in's are enoucraged, if not possible the ball is played from the 5 meter line with the defence 10 meters back. Give points for quick put ins that work. Feel free to play with any of noted laws, let us know the law variations that work for you!

Warm Up


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