Injury Prevention: Adolescent Athlete's - INSPIRE HEALTH SERVICES

Injury Prevention for Rugby Union (Training & Game Day)

Warm Up

Purpose

Dynamic stretches. Activate primary muscles for running; optimise loading patterns to avoid overuse

injuries, increase blood flow, heart rate and neural activity.

Protocol

SET 1

1. 3x10m run, turn and pass ball back to cone

2. 3x10m up down with ball (run 10m hit

stomach return to 1st cone place ball in

front of next player)

DYNAMIC 1

1. Leg Swings (x5 Forward, x5 Backward, x5

Across Body each leg)

2. Scorpions/Crucifix x20 (x10 each leg)

3. Hammy Flicks + Glute Bridge (x20 each leg)

SET 2

1. 5m high knees + sprint

2. 5m leg kicks + sprint

3. Side shuffle left + sprint

4. Side shuffle right + sprint

5. Fast feet + sprint

DYNAMIC 2

1. Thoracic Reach through (x10 each side)

2. Push Ups x20

3. Back to back Wrestles x3

SET 3

1. 10m Mixed Reactive Sprint – Coach directs Left or Right, Players reacts and Sprints

Cool Down

Purpose

Encourage mobility and flexibility, regulate blood flow, alleviate muscle tension, steady return to resting

heart rate, thermoregulation.

Protocol

1. Light, slow paced exercise (such as jogging, walking, swimming, etc)

2. Stretch lower limb muscles: Calves, Hamstrings, Glutes, Groin, Quads, Hip Flexors and Lower Back

3. Address individuals with injuries, niggles or other musculoskeletal concerns

Instructional Video