Use this fun warm-up game to test the players’ passing, evasion and decision-making skills. The defenders use rolled-up socks as cannonballs, though they could equally use rolled up bibs. Thanks to Ray Smith who coaches with the Old Reigatians Girls for the inspiration for this activity. Set up the pitch, with a safe zone to... MORE
Dynamic and static stretching tips
- Dynamic stretching is always used before training or playing.
- It uses movements through the full range of motion expected in the game.
- It may well include high stepping skills, or rapid jumping from a crouched position to prepare the muscles for explosive action.
- This type of stretching should be used after the slower more sustained active stretching in the warm-up rugby drill that always includes game-type movements
Stretching after your rugby coaching session or a game helps remove some of the lactic acid in the muscles, and release some of the muscle and tendon tightness. The best type of stretches then, or for rehabilitation following an injury, are static stretches.
These are slow stretches held at maximum stretch for 20–30 seconds.
There has been some research to suggest that stretching prior to activity reduces performance, but this was after static stretching rather than dynamic stretching.
- Static stretches can be active (muscle action is required to carry them out) or passive (there is no muscle activity involved).
- Active stretching is typically carried out solely by the player themselves, while passive stretching usually requires the player to be totally relaxed with someone else, such as a therapist, stretching limbs and muscles for the player.
- Both active and passive static stretching should be applied to warm muscles following a rugby coaching session or a match.
Click here for more rugby coaching tips on stretching.
Click here to order Rocket Rugby and get easy-to-coach training plans and rugby drills to boost your players' fitness.