What is Activate and why should coaches use it?
Activate is an exercise programme for rugby training sessions and pre-match warm-ups that should be used to prepare players for the physical requirements of playing rugby.
The programme was designed using evidence collected from similar programmes used in other sports like Soccer, Netball, and Australian Football, while insights from clinical experts and coaches involved in community-level rugby helped to shape the programme for use in recreational rugby settings.
Are there different versions of Activate for different age groups?
The physical requirements of playing rugby vary between different ages and playing levels, and so the conditioning needs of players must similarly vary to meet these playing demands. In line with this, there are four versions of the Activate programme. Three versions focus on junior players and one version for senior players. These versions and the age groups that they cater for are listed below:
Each version has several levels that progress during the playing season and uses the same basic structure and activities.
What are the benefits of using Activate?
Using Activate with players helps improve:
- Movement and Skill: Using Activate can build stability and mobility, making rugby movements safer and more effective.
- Athletic Performance: Activate can build strength, power, speed, and quick direction changes for better athletic results.
- Injury Protection: Activate can strengthen muscles, tendons, and ligaments, reducing the risk of injury during rugby and other sports.
Research shows using Activate can lower muscle and ligament injury risk by 26–40% and concussion risk by 29–60% for youth and adults, with even better results from regular use. You can find out more information about the studies that have been conducted on the Activate programme here.