Print-and-go pre-match warm-up

Use this template to get your team mentally and physically fired-up and ready for their match.

Pre-match warm-ups aim to activate the body and  mind ready for the kick-off. But, you cannot cover  your complete game-plan in the warm-up.

Therefore, follow our guide to pick out some key pointers, like skills, tactics and plays that you want to remind the players about.

Meet in the changing rooms (or by the pitch) to outline what you are going to cover. Also check when the referee  will want to speak to the team and do the toss-up. They tend to be flexible to your needs and you can fit them in so they  don’t interrupt your flow.

HOW LONG

You don’t want to tire out your players before the game, so 30 minutes is more than enough for a warm-up. Get the  players out onto the field to do their own personal stretches  and skills. Then, 25 minutes should be ample time to cover
the rest of the warm-up.

Use our template on the next page to plan your match day warm up. Work the timings back from the kick-off.

PLAYER TIME

Give your players their own time before the team warm-up to do their own stretching (if they are stiff), and jogging around. Plus the kickers can practise goal kicks, kick offs and touch-finders.

Some players might want to play a gentle game of touch.

START TIME (5 MINUTES)

Use some simple handling relays to focus the group. Above is a 4 players passing box relay warm-up. You are looking for plenty of noise and not many mistakes. Build up the speed gently.

UNIT TIME (8 MINUTES)

Split into backs and forwards. Forwards can do three or four set pieces and perhaps some contact work. Backs can run through some of their moves plus a couple of 2 v 1s.

TEAM TIME (8 MINUTES)

Attack – run some attacking plays, unopposed or against ruckpad holders. Defence – remind players of their defensive roles at the ruck. You could run 10 v 5 here or set out some dummy rucks.

CONTACT TIME (4 MINUTES)

Get fired up for contact. Drive back ruck-pad holders or do some half-pace tackling and recovery work. Then it is back to the changing room for the last words and water.

MATCH DAY PLANNER

Here’s an example of a match day planner.

Download a blank copy to fill in here.

RCW Match Day planner