Ready for Rugby: Exercises for Injury Prevention - Page 2

Rob Nitman

Coach

Addlestone, United Kingdom

Strength and Conditioning, Strength Training

Bear Crawl

 

  • Maintain a flat back throughout to control your spinal position.
  • Bring your knees up close to your body.
  • Keep your weight shifted over your hands.

 

 

Full Arm Plank Shoulder Touches

 

  • Maintain a strong torso with minimal rocking.
  • Slowly raise your hand to the opposite shoulder, then replace it to the ground.
  • Repeat on the other side.

 

Mountain Climber with Rotation

 

  • Bring your foot to the side of your hand.
  • Turn your torso over your raised knee.
  • Follow your hand with your head.
  • Keep the movement slow and controlled.

 

Down Dog into Vinyasa Sweep

 

  • At the top of the down dog, keep your legs straight and your head through your shoulders.
  • Perform a controlled sweep through, ensuring your elbows stay tight against your lats.
  • Sweep your body up, keeping your hips close to the ground.

 

TRX Row

 

  • Maintain a strong torso position throughout the row.
  • Pinch your shoulder blades together and pull your elbows behind your body.

 

Continue to Page 3 for the Ready For Rugby Prehabilitation Routine and Exercises

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.