Warm up

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

DESCRIPTION

Jogging - 2 laps of the marked out pitch.

Side steps and High knees - 2 laps (inward side steps on the short lines and high knees on the long lines.)

Cross overs and back pedals - 2 laps (inward cross overs on the long lines and back pedals on the short lines.)

Stretches

Reaching-up Shoulder Stretch: Place one hand behind your back and then reach up between your shoulder blades.

Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees

Kneeling Hip and Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

stretches Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.

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