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Rugby Mobility & Activation

Lower Back Mobility
  1. Reach for your toes.
  2. Hold your elbows.
  3. Take 5x deep breaths in & out, relaxing more on each exhale.
  4. Roll halfway up, roll down again. Repeat 5-10x.
  5. Release elbows, bend your knees until you can hold your toes.
  6. Bend then straighten knees within comfort levels. Repeat 10-20x.
  7. Release hands, roll up to standing.
  1. Lay on back, bend knees up, arms spread out wide.
  2. Cross R leg over L.
  3. Rotate legs to left, use L leg to pull R leg further.
  4. Turn head to R.
  5. Repeat with opposite side.
  1. Lay on tummy.
  2. Reach L arm out wide, R hand in "push-up" position.
  3. Reach R leg up & over, until foot touches floor.
  4. Hold 20 secs, and/or repeat 10x repetitions.
  5. Repeat on opposite side.
Thoracic Mobility
  1. Lay on side, knees bent up, arms reached out in front.
  2. Pull top elbow backwards, resting hand on chest.
  3. Aim to touch shoulder blade on floor behind you.
  4. Repeat 10x.
  5. Repeat with knees bent up higher, 10x reps.
  6. Repeat on opposite side.
  1. Kneel with R knee in front. Tuck tail under, stretch L hip flexor.
  2. Reach R hand to floor on inside border of R foot. Reach L hand to roof, opening out chest. Hold 5 deep breaths.
  3. Swap hands, L hand on floor at inside border of R foot. Reach R hand to roof. Hold 5x deep breaths.
  4. Press both hands to ceiling, stretching into back-band & hip flexor stretch. Hold 5x deep breaths.
  5. Repeat on opposite side.
Hip Mobility
  1. Reach for your toes.
  2. Hold your elbows.
  3. Take 5x deep breaths in & out, relaxing more on each exhale.
  4. Roll halfway up, roll down again. Repeat 5-10x.
  5. Release elbows, bend your knees until you can hold your toes.
  6. Bend then straighten knees within comfort levels. Repeat 10-20x.
  7. Release hands, roll up to standing.
  1. Lay on R side, bring R knee towards chest.
  2. Hold R knee with R hand.
  3. Hold L foot in L hand stretching quad.
  4. Bring chin to chest to further stretch hip/quad.
  5. Hold 30 - 45 secs. Repeat on opposite side.
  1. Kneel with R knee in front. Tuck tail under, stretch L hip flexor.
  2. Reach R hand to floor on inside border of R foot. Reach L hand to roof, opening out chest. Hold 5 deep breaths.
  3. Swap hands, L hand on floor at inside border of R foot. Reach R hand to roof. Hold 5x deep breaths.
  4. Press both hands to ceiling, stretching into back-band & hip flexor stretch. Hold 5x deep breaths.
  5. Repeat on opposite side.
Ankle Mobility
  1. Kneel with toes tucked under. Reach hands for floor behind you. Hold 5x deep breaths.
  2. Curl toes under, sit back onto heels. Hold 5x deep breaths.
  3. Oscillate toes tucked under with toes curled under, repeat 10x per position.
Hip Strength
  1. Lay on R side, roll L pelvis forward. Heels together, toes turned out.
  2. Squeeze heels & lift top knee.
  3. Keep pelvis still, don't roll hips backwards.
  4. Lift top knee 20x reptitions, pulse 30x repetitions.
  5. Repeat on opposite leg.
Abdominal Strength
  1. Put hands under pelvis, lift feet in air. Bend knees fully.
  2. Lift tailbone  just off hands, using lower abdominals.
  3. Lift head off, curling up using upper abdominals.
  4. Lift tailbone off hands 20x.
  5. Curl head towards knees 20x.
  6. Lift tailbone off hands, hold, tap toes towards floor keeping tailbone lifted. Repeat 20x/leg.
  1. On hands & knees, push shoulder blades apart keeping shoulders strong.
  2. Tuck toes under, lift knees & hold 10 secs. Repeat 10x.
  3. Same position, lift knees & hold 1 sec, lower knees to floor. Repeat 20x.
  4. Walk hands forward to "push-up position". Shoulders wide, tuck tail under. Hold 30secs.
  5. Hold position & do 1/2 push-up keeping shoulders wide. Repeat 30x.
Teamwork
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