Star jump rugby warm up drill

Known as “plyometrics,” the jumps in this warm-up drill produce quick, powerful movement using a “stretch reflex”. A stretch reflex occurs when a muscle lengthens (stretches) and immediately shortens. The reflex action occurs when the muscle changes from the lengthening to the shortening action. Using this warm-up drill is a great way to prepare muscles for the vigours ahead.

Star jump warm-up drill

• Stand, feet close together, arms by the side of the body.
• Commence star jump action.
• Get your players to clap their hands above their head as they jump with legs apart.
• Ground contact should be on the balls of the feet.

In this warm-up drill, complete three sets of 15 repetitions and rest for 60 seconds between sets.

Click here for some coaching tips on using jumping exercises in your players’ rugby training drills.

Click the link to order a copy of Rocket Rugby, a rugby fitness manual with exercises to improve stamina, strength, speed and agility.