Dynamic stretching is now widely accepted as the ideal warm up for any rugby activity but are we aware of the science?How many players understand that traditional static stretches may be detrimental to sports involving powerful movements? Or that muscular strength can decrease up to 9% during the hour after static stretching impeding the coordination of explosive movements? Static stretches do still have a role in maintaining long-term muscle flexibility, when done at the end of a workout! The positive benefits of dynamic stretching are:
On the national sevens program, we have tried to get our players to understand that the body is a complex system made up of many chains - a weak link in the chain results in compensation, strains, inactivity and fatigue. Once they stop seeing muscles in isolation and more as a web of intermuscular coordination, athletes understand how the these dynamic movements help them move better, faster and stronger! A good warm-up is multidirectional and challenges mobility, stability and coordination. Never rush through the warm up. This routine takes about 15 minutes to complete and covers the relevant muscle groups for rugby. Have fun! Sarah Tan Physiotherapist National Women's Team |
 Primed 4 Rugby was born out of our experience in the first six months of the national women's sevens program and is the result of a search for ways to better prepare players for the intensity of trainings and reduce non-accidental injuries.
Most of these exercises are not new to most. However, which ones, how often and when they should be performed for our sport, we felt, was worth having a second look into. This series was first introduced as a mandatory pre-warm up routine for the sevens team and to our surprise players were soon using them in their self-warm ups. Today, the players continue to pick out the ones they feel are most effective for their particular needs and when the team comes together for a game specific warm-up, we know everyone's good to go. In the past year, there has been a notable decrease in players seeking out treatment during the warm up and at trainings. This is by no means a substitute for a good strength and conditioning program or rugby specific warm up activities. What we see this as, is a simple pre-warm up protocol to "trigger" those bits of the body that will come under stress or have to move across multiple planes during trainings and in game - a primer for the warm up, if you like. Player feedback has indicated that the activation program has increased their efficiency of movement and reduced stiffness. This is particularly so for those of them who sit for long hours in lectures, offices or on local transport! We thought we might pull what has worked for us in a single resource and share this with our community - for coaches, players and/or parents. All credit must go to Sarah for her diligence and quest to see less of the players on the sidelines. We also need to thank Joy Walter for her guidance in helping curate the list of exercises most relevant to our game. It's keeping our players on the pitch, so why not give it a shot! Wang Shao Ing Head Coach National Women's Team |
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