Neuromuscular Training Warm-Up Program for Rugby
About SHRED injuries Rugby Neuromuscular Training Warm-Up Program
The SHRED injuries Rugby neuromuscular training warm-up program was developed in partnership with World Rugby, Rugby Canada, and the University of Bath. Working with our colleagues from the University of Bath, this program was adapted from their original Activate warm-up program to fit the Canadian rugby environment (i.e. shorter seasons, introductions to the rugby at an older age, etc).Â
The Activate program was evaluated in male youth and adult rugby players in the UK. Our current research is evaluating the effectiveness of this program in reducing injuries in male and female youth rugby players in Canada.
The SHRED injuries Rugby neuromuscular training warm-up program includes a 'Neck control & endurance' category in addition to the four typical categories included in neuromuscular training warm-up programs (aerobic, balance, strength, and agility). Exercises within this category are aimed at preventing concussions.
Categories
Neck control & endurance
Level 1: Static neck contractions
Level 2: Stationary bear crawl: Neutral neck hold
Level 1: Standing partner nudges
Level 2: Stationary bear crawl: Bobbleheads
Aerobic
Level 1: Snake run
Level 2: Snake run
Level 1: Forward zig-zag side shuffle
Level 2: Partner plant & cut
Level 1: Skipping: Forward & Backward
Level 2: Skipping: Sideways
Balance
Level 1: Airplane balance
Level 2: Hip hinge ball roll (Partner)
Level 1: Dynamic squat
Level 2: Single leg squat pass and jump catch (Partner)
Strength
Level 1: Front plank
Level 2: Front plank with alternating leg lifts
Level 1: Side plank
Level 2: Side plank with torso rotation
Level 1: Nordic hamstring curl
Level 2: Nordic hamstring curl
Level 1: Stationary lunge with partner claps
Level 2: Forward walking lunges with torso rotation and leg lift
Level 1: 4-D lunges
Level 2: Side lunge with arm circles
Agility
Level 1: Multidirectional bear crawl
Level 2: Bouncers
Level 1: Single-leg hops
Level 2: Skate jumps
Level 1: Shuttle run with outside foot direction change
