{"id":1259,"date":"2018-05-04T20:40:33","date_gmt":"2018-05-04T20:40:33","guid":{"rendered":"http:\/\/www.petersfield-physio-clinic.co.uk\/?p=1259"},"modified":"2021-07-28T16:35:43","modified_gmt":"2021-07-28T16:35:43","slug":"preparing-like-a-professional-warm-up-exercises-for-young-rugby-players","status":"publish","type":"post","link":"https:\/\/www.petersfield-physio-clinic.co.uk\/home-page\/2018\/05\/04\/preparing-like-a-professional-warm-up-exercises-for-young-rugby-players\/","title":{"rendered":"Preparing like a professional: Warm up exercises for young rugby players"},"content":{"rendered":"\n[et_pb_section bb_built=&#8221;1&#8243;][et_pb_row][et_pb_column type=&#8221;4_4&#8243;][et_pb_image _builder_version=&#8221;3.0.100&#8243; src=&#8221;http:\/\/www.petersfield-physio-clinic.co.uk\/wp-content\/uploads\/2018\/05\/shutterstock_rugby-warm-up.jpg&#8221; show_in_lightbox=&#8221;off&#8221; url_new_window=&#8221;off&#8221; use_overlay=&#8221;off&#8221; always_center_on_mobile=&#8221;on&#8221; force_fullwidth=&#8221;off&#8221; show_bottom_space=&#8221;on&#8221; \/][et_pb_text _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221;]\r\n\r\n<span style=\"font-weight: 400;\">Now we\u2019re in the middle of the rugby Six Nations championship, I wonder how many young people will be inspired to have a go after school or to go down to their local rugby club for an open day?<\/span>\r\n\r\nAs it\u2019s such a physical sport where injuries are easy to pick up, I thought I\u2019d take this opportunity to talk about the importance of warming up before play and and how to do it correctly, which is particularly relevant during the colder months.\r\n\r\n[\/et_pb_text][et_pb_text admin_label=&#8221;Benefits header&#8221; _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221; text_text_color=&#8221;#7d78b9&#8243; text_font_size=&#8221;18px&#8221; custom_padding=&#8221;25px|||&#8221;]\r\n\r\nKey benefits of warming up\r\n\r\n[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221;]\r\n\r\n<span style=\"font-weight: 400;\">Just about every muscle in the body comes into play for rugby, so it\u2019s very important to make sure they are all properly warmed up and ready to play so that you reduce the risk of injury. This is perhaps the most obvious benefit for warming up, but here are some others in case you\u2019re not convinced:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raises body temperature which makes muscles more elastic and movement more efficient.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stimulates the heart and lungs by increasing blood flow and breathing rate (which is good for you even if you don\u2019t play rugby!)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Improves reaction speed by stimulating the nervous system.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Boosts mental preparation; people often forget the mental effects warming up has on a player. If players warm up as a team, this really helps them feel mentally prepared for a match.<\/span><\/li>\r\n<\/ul>\r\n[\/et_pb_text][et_pb_text admin_label=&#8221;Typical header&#8221; _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221; text_text_color=&#8221;#7d78b9&#8243; text_font_size=&#8221;18px&#8221; custom_padding=&#8221;25px|||&#8221;]\r\n\r\nA typical rugby warm up routine\r\n\r\n[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221;]\r\n\r\n<span style=\"font-weight: 400;\">Although it depends to some extent on the player, the warm up should usually last for 10-20 minutes, starting with low intensity exercises and gradually work up to more high intensity work.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Light jogging around the pitch is a great way to begin a warm up routine as it gets the heart pumping and body temperature up.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To follow the jogging, it\u2019s good to practice some general basic mobility exercises which I cover below; this loosens the muscles and increases joint mobility.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Shuttle runs are an effective way of warming a player up, particularly if you add throwing and catching a ball as this also warms up reaction times, which is also important for avoiding injury.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Near the end of the warm up, players can practice some collision training to improve technique and help reduce the risk of injury.<\/span>\r\n\r\n[\/et_pb_text][et_pb_text admin_label=&#8221;Mobility header&#8221; _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221; text_text_color=&#8221;#7d78b9&#8243; text_font_size=&#8221;18px&#8221; custom_padding=&#8221;25px|||&#8221;]\r\n\r\nMobility exercises\r\n\r\n[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221;]\r\n\r\n<span style=\"font-weight: 400;\">Incorporated within the warm up can be a number of different movements and stretches; however it is important to avoid static stretches as they can relax a player instead of preparing them for action.<\/span>\r\n\r\n<b>General mobility exercises:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squats. Keep a straight back with heels on the ground and squatting as low as possible.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunge twists. Lunge forward, then twist at the waist before recovering to a standing position and repeating with the other leg.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Standing lateral lunges. Step to the left and bend the left leg whilst keeping the right leg straight, then return to a standing position and repeat on the right leg.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Back Slaps, Start with arms fully extended to each side, then swing them forward until they cross and your hands slap your back. Repeat, crossing arms alternately.<\/span><\/li>\r\n<\/ul>\r\n<b>Transit mobility exercises:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking lunges. Complete lunges but moving forward each time<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking Carioca. Side stepping with your trailing foot passing alternately in front and behind your leading foot for a set distance on both sides.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High knees. Walking for a set distance but bringing your knees to your chest, stretching hip and buttock muscles.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quad stretches. Kick one leg up in a slow and controlled manner as far as it will go before lowering it and repeating with the opposite leg.<\/span><\/li>\r\n<\/ul>\r\n[\/et_pb_text][et_pb_text admin_label=&#8221;Conclusion header&#8221; _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221; text_text_color=&#8221;#7d78b9&#8243; text_font_size=&#8221;18px&#8221; custom_padding=&#8221;25px|||&#8221;]\r\n\r\nIn conclusion\r\n\r\n[\/et_pb_text][et_pb_text _builder_version=&#8221;3.0.100&#8243; background_layout=&#8221;light&#8221;]\r\n\r\n<span style=\"font-weight: 400;\">Warming up together can unite a team while simultaneously boosting performance and reducing the risk of injury.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you\u2019re about to play for your school rugby team or are competing in the Six Nations, warming up is an absolutely vital part of playing rugby and shouldn\u2019t be skipped or skimped on under any circumstance. <\/span>\r\n<span style=\"font-weight: 400;\">If you live in the East Hampshire area and you\u2019d like some more advice or information about preparing for rugby, contact <\/span><a href=\"http:\/\/www.petersfield-physio-clinic.co.uk\/contact-us\/\"><span style=\"font-weight: 400;\">Petersfield Physiotherapy and Sports Injury Clinic<\/span><\/a><span style=\"font-weight: 400;\"> or ring 01730 267645.<\/span>\r\n\r\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Preparing like a professional: Warm up exercises for young rugby players - Petersfield Physiotherapy &amp; 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