As a rugby coach, you know that preparation is key to success on the field. One aspect of preparation that often gets overlooked is stretching. However, stretching is crucial for preventing injury and improving performance. In this blog post, we'll discuss the ultimate pregame dynamic stretching routine for rugby goal kickers.
Dynamic Stretching vs. Static Stretching
Before we dive into the routine, it's important to understand the difference between dynamic stretching and static stretching. Static stretching involves holding a stretch for a prolonged period of time, whereas dynamic stretching involves moving through a range of motion. Dynamic stretching is more effective for warming up the muscles and preparing them for activity.
- Leg Swings
Leg swings are a great way to warm up the hips and glutes. Stand facing a wall or a sturdy object and hold onto it for support. Swing one leg forward and backward, then side to side. Repeat on the other leg.
2. Walking Lunges
Walking lunges are a great way to warm up the quads, hamstrings, and glutes. Take a big step forward with one leg and lower your body until your front knee is bent at a 90-degree angle. Push off with your back foot and step forward with the other leg, repeating the lunge on the other side.
3. High Knees
High knees are a great way to warm up the hip flexors and improve mobility. Stand in place and bring one knee up towards your chest, then lower it back down and repeat with the other leg. Try to keep your upper body straight and engage your core.
4. Butt Kicks
Butt kicks are a great way to warm up the hamstrings and improve mobility. Stand in place and bring one heel up towards your butt, then lower it back down and repeat with the other leg. Try to keep your upper body straight and engage your core.
5. Walking Toe Touches
Walking toe touches are a great way to warm up the hamstrings and improve flexibility. Take a step forward with one leg and reach down towards your toes, then step forward with the other leg and repeat on the other side.
6. Ankle Circles
Ankle circles are a great way to warm up the ankles and improve mobility. Stand in place and lift one foot off the ground. Rotate your ankle in a circular motion, then repeat on the other foot.
7. Arm Circles
Arm circles are a great way to warm up the shoulders and improve mobility. Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, then gradually increase the size of the circles.
8. Wrist Circles
Wrist circles are a great way to warm up the wrists and improve mobility. Hold your arms out in front of you and rotate your wrists in a circular motion.
9. Neck Rolls
Neck rolls are a great way to warm up the neck and improve mobility. Stand with your feet shoulder-width apart and slowly roll your head in a circular motion, starting with your chin on your chest and moving clockwise.
The Importance Of Consistent Stretching
Dynamic stretching is an essential part of any pregame routine for rugby goalkickers. By incorporating these nine exercises into your warm-up, you'll be able to improve your mobility, prevent injury, and perform at your best on the field. Remember to always listen to your body and modify the routine as needed. Good luck out there!
Check out the RB programs to help you develop a your skills on & off the field:
- Rugby Gym & Field Passing Program
- Online Coached Rugby Passing Program
- Free 8 Page Passing Guide With Aaron Smith
Don't forget to check out our Rebounder Ball where you can use the drills in this blog to train like a pro!