Rugby is an intense contact sport, battled out between two teams of warriors looking to ram their way through a defensive front of brutal men guarding the try line. Preparing your body to tackle the gruelling challenges in any contact sport is your first line of defence, keeping you safe against potential injuries and other disasters in the game, which may end your game early.
With a multiplicity of different velocities and other various intensities present in the tempo of a rugby game, the sport is considered a high-risk injury sport. It is precisely the rugby warm up that mitigates injury by providing players with sufficient rugby warm ups that prepare any rugby player for an upcoming match.
Rugby warm ups are the backbone of a team that have adequately prepared for victory. When a team participates in rugby warm ups it conditions all the players to act as a unit and prepare for the upcoming match with a solid mental attitude and stable physical conditioning, which allows for better play during the game.
Players in quest of rugby warm ups need to understand that rugby coaching staff differs from team to team, and as such the various rugby coaches have different ways to prepare players during a warm up. In general a sufficient rugby warm up can be broken down into five phases, these phases will be looked at more in-depth throughout this rugby warm up guide.
Warming Up Right
There are five general phases to any adequate rugby warm up that benefits both the team and individual positions in the team. Players in quest of rugby warm ups and who are familiar with super rugby betting will understand the importance of each individual phase that allows the team to progress to a transitional match mindset.
Phase One, Getting Started
Phase one is where players lay the groundwork and the tempo for the overall rugby match. At the start of any rugby warm up players should be participating in general aerobic, low intensity exercise, coupled with dynamic stretching that adds to the kick-start of the overall rugby warm up.
In this phase of the rugby warm up players increase their body temperature, improve the functionality of lungs and heart, improve muscle elasticity and prepare mentally. Players in quest of rugby warm up tips can consider taking a light jog here, passing the ball to team members across the field, and adding a stretch in at the end of the field for more supple muscles during the rugby warm up.
Phase Two, General Ability
In phase two of an adequate rugby warm up, players should participate in a grid skill that will increase visual awareness and enhance the team’s communication. These are fundamentals that still need to be looked at before a match starts to solidify the teams bond during the upcoming rugby battle.
Phase Three, Getting Specific
A general rule for phase three of rugby warm ups are to incorporate position specific exercises in order to hone specific skill sets. These rugby warm ups are done at higher tempos and at high intensity intervals in order to prepare players for match conditions.
Phase Four, Functional Warm Ups
These rugby warm up tips have been crafted out by industry leading professionals that have led warriors into the face of battle and emerged victorious with the Web Ellis Cup at the end of the gruelling ninety minutes.
Phase four of an adequate rugby warm up should incorporate technical specificity into the warm up. These exercises should be done and performed in accordance with match conditions. Players are usually broken up into the forwards and backs here, while the forwards perform line jumps the backs usually get into sprints and other switch and twitch manoeuvres.
Phase Five, Winding Down And Up
One of the best rugby warm up tips that players in quest of rugby warm ups should be religious about is the final phase of the warm up. In the last phase of a rugby warm up, perform dynamic stretches to ensure optimal range of motion that will carry into the game and afford you with your best performance.