Three mobility and activation warm up movements for rugby

Whether it’s getting low over the ball, improving your 9 pass, or simply being able to get off the floor quick, mobility is key.

Here are three movements which prime you for some of the positions you’ll find yourself in on the rugby pitch. Your ability at these types of movements will help maximise playing performance by making you more efficient and effective.

Getting more mobile and competent at these types of movements will also help reduce your risk of injury.

1) Movement Combo: Walk Out, Downward Dog, Spider-Man, Inch Worm.

• opens up the hips and thoracic spine. Really important for passing off the floor and jackalling

2) Commando Crawl

• activates muscles involved in many contact scenarios, for example, ruck clear out and scrums

3) Pop Up

• potentiates the system for more explosive actions, for example getting up off the floor and over the ball quickly!