CARDIO WARM UP (5min)
1. Jog court and back x 2
Make sure you keep your upper body straight.
Your hips, knees and feet should be aligned.
Do not let your knees buckle inwards.
2. Walking Lunges to half-court:
DYNAMIC STRETCHING (5min) • Baseline to Halfcourt
1. Calves
2. Hamstrings
3. Hip Flexors
4. Quadriceps
5. Groin
6. Pillar/Core
8. Getting Loose
Speed (2-5 minutes)
Maximum Speed
Few Repetitions
Move in Multiple Directions and Combinations (forwards, backwards, sideways, defensive footwork, closeouts, etc.)
A good warm up should increase body temperature and heart rate, reduce muscle stiffness and prepare athletes for competition. Components should consist of cardio work, dynamic stretching and a speed element.
Warm up should start with some light exercise (eg jogging) before any stretching.
Create a resolution to develop your coaching confidence by seizing the opportunity to discover new drills, turn ideas into action and seek advice from the coaching community.
World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."