Pre-Game/Practice Warm-up
Game day be at field 60 minutes prior to kick-off.
Once everybody is dressed & ready to go - Captain takes team 2 laps of field in pairs (check lines & field conditions).
˝ field side-line to 15m. – 4 v 4 Touch (work up a sweat) - 3 minutes
22 to Goal-Line (in a straight line) - 3 minutes
- Lunges
- Butt Kicks
- High Knee
- 45 Degree Lunges
- Back Sprint
Super Square (Stay & Hold/Greet Meet/Greet & Contact - 3 minutes
Stretches (Circle up) - 7 minutes
- in pairs leg kicks 20 each
- full arm circles
- feet apart stretches ( left/right-inside & outside)
- Back Stretches (sit L –leg over R –twist L –reverse)
- Push-ups 20
- Sit-ups 20
- Plank 60/30/30
Additional Game Warm Up - 15 minutes
Split up Backs & Forwards
- Backs - 10 movements
- Forwards - 5 Scrums/5 line-outs (alternate & move around field)
- Kickers - 5 kicks (1L, 1R, 3C)
Last minute instructions by Captain (all players take a drink of water)
TIME TO ROCK & ROLL!!!
