Conditioning for Female Rugby Players

Warm-ups

The warm-up is a vital component of any training session or match preparation. The main purpose of the warm-up is to increase body temperature and activate and mobilise the main muscle groups and joints used. A well-designed warm-up plays a key role in setting the tone for the upcoming session or match while also reducing the risk of injury.

The ‘RAMP’ method is commonly used as a framework when designing an effective warm-up (Jeffreys, 2006). The ‘RAMP method identifies four key phases of an effective warm-up:

  • Raise - aim to elevate body temperature and heart rate
  • Activate - aim to activate key muscle groups
  • Mobilise - mobilise key joints through a full range of motion
  • Potentiate - improve the effectiveness of subsequent performance. 

An example of a warm-up that could be performed before a field-based training session is detailed below (Figure 2).

Raise
  • Jogging
  • Skipping
  • Low-intensity skill-based drill

Activate
  • Squat
  • Walking Lunge
  • Single Leg Romanian Dead Lift
  • Side Lunge
  • Inch Worm to Push Up

Mobilise
  • World’s Greatest Stretch
  • Hamstring Kicks
  • Hip Openers
  • Hip Closers

Potentiate
  • Countermovement Jump
  • Broad Jump
  • Pogo Hops
  • 10m Sprint
  • 20m Sprint

Figure 2 - Example Field-Based Warm Up

World Rugby Activate Programme: A physical preparation resource that can reduce injuries in rugby

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