A warm-up period is important prior to any rugby fitness or skills session. The warm-up raises the body temperature by circulating blood to the working muscles providing oxygen and fuel to prepare for more strenuous exercise. The heart rate and metabolic rate increases so that energy is released faster and muscles become more elastic and less prone to strains or tears. In summary, the reasons for a warm-up are:

• To increase the elasticity of the muscles
• To rehearse an exercise prior to increasing the exercise intensity
• To get mentally prepared for the exercise to follow

A total warm-up programme includes general and specific activities

The aim of the general warm-up period is to increase heart rate, blood flow, deep muscle temperature, respiration rate, and viscosity of joint fluids. Simply increasing the heat within the muscle will result in a greater range of motion. The specific element includes activities that are similar to the movements of the pending drill or activities that are likely to occur during a game.

Handling skills and contact drills are examples of specific warm-up activities prior to a game

Flexibility

Flexibility refers to the ability to move a joint and the surrounding muscles through a full range of motion

Flexibility is critical in rugby because of the joint stress associated with dynamic multi-joint movements.

Lack of range of movement can lead to injury and a reduction in speed, agility, strength and endurance potential. It can also limit your individual skills

An example of this is the action of the hamstring in sprinting. As the upper leg moves forward, the lower leg is rapidly extended, and the hamstring contracts to slow the lower leg down and to stop the knee locking out before it hits the ground. This eccentric contraction movement causes the hamstring tendons and connective tissue to stretch. Then the hamstring begins to contract and shorten to extend the hip and move the body forward.

This stretch-shortening cycle performance of the hamstring is less effective if it is 'stiff.'

Flexibility training will reduce this stiffness and therefore enhances sprinting performance. However, not all players concentrate on flexibility training because it lacks stimulation or invigoration compared to other forms of training such as speed agility training or resistance training.

If you are absolutely committed, flexibility must be treated as a crucial component of a complete training programme

It is also possible to be hypermobile through joints which can lead to difficulty in stopping or controlling movement. Excessive shoulder rotation is an example and can lead to tendon or joint capsule injury. Secondly, a front row forward with a hypermobile neck is under risk during a scrum as the aim is to stabilise the neck in a safe and neutral position.

Hypermobility may be reduced with a structured programme such as a selection of shoulder exercises to strengthen and support the shoulder girdle

Visit Sample Drills for examples of each stretching method

Certain approaches to stretching will dictate the outcome - if you wish to increase your range of movement on a permanent basis, you need to include plastic elongation sessions in your programme. The main principle behind this type of stretch is that you must hold each stretch for a long period of time and during a dedicated session i.e. not as a pre-workout stretch. Conversely, if you are preparing for a game or training session, your approach is elastic elongation - these stretches promote temporary muscle should be held for less time i.e. 10 seconds, so that the muscle does not become too loose before training, which is a hazard.

Your approach to unfamiliar stretching methods must be progression - if players are used to static stretches only, gradually reduce the amount of time spent static stretching as you gradually increase the number of dynamic stretches.

Psychologically, experienced players are used to static stretches and prefer to include them in their warm-up continue