What is Activate and why should I use it?
Activate is a step-by-step exercise program for rugby training sessions and pre-match warm-ups, designed using science, expert advice, and feedback for community-level rugby coaches.
Versions of Activate for Different Ages
- Under-15: Ages 13–15
- Under-16: Ages 15–16
- Under-18: Ages 16–18
- Adult: Ages 18 and above
Each version has levels that progress during the season and uses the same basic structure and activities.
Types of Exercises included in Activate
- Balance and hopping to improve movement
- Bodyweight and partner resistance to build strength
- Plyometric exercises for power
- Landing and side-stepping to improve technique
Proven Benefits
Using Activate with players helps improve:
- Movement and Skill: Activate exercises build stability and mobility, making rugby movements safer and more effective.
- Athletic Performance: Activate builds strength, power, speed, and quick direction changes for better athletic results.
- Injury Protection: Activate strengthens muscles, tendons, and ligaments, reducing the risk of injury during rugby and other sports.
Research shows using Activate can lower muscle and ligament injuries by 26–40% and concussion rates by 29–60% for youth and adults, with even better results from regular use.