How To Do Stretching For Rugby
Here is what you need to do...
There are two main types of stretching implemented at different times during a rugby training the dynamic stretch at the beginning of practice and a static stretch at the end.
First, though, before stretching starts, it is important to warm up. As players arrive to training they often play a light game of touch to get their heart rates up and their minds in rugby mode.
Once practice time officially starts the captain will lead the team on a lap around the field at a light jog.
Once players are warmed up they line up on the goal line and go through a dynamic stretch. The dynamic stretch should be done at a pace that doesn't put players back into a resting state but continues the warm up. The captain will call out the stretches to be performed and players do them together.
The order of stretches sometimes varies but all the major muscle groups are hit.
A typical dynamic session would go as follows- High knee hugs out to the 5m line and hamstring walk back to the goal line, dynamic quad out to the 5m and leg cradles back, straight leg march out to the 5m and inverted toe touches back, open the gate to the 5m and close the gate back, sumo stretch to the 5m and sumo stretch back, lunge with a twist to the 5m and lunge with a lean back, spidermans to the 5m and venoms back, forward arms circles out to the 5m and backwards arm circles back.
Then a stationary dynamic stretch will usually be called including things like 10 inch worms and 10 iron crosses for each leg.
After the group stretch is done the captain will give players a minute to hit whatever other stretches they might want to do.
Once training is complete it is important for players to have a group static stretch. Teams will often sit in a circle with the captain in the middle calling out stretches.
Static stretches are typically done in a sitting position and include spreading the legs and reaching to the middle, reaching to the right, and reaching to the left, butterflies, quad stretch, more butterflies, shoulder stretch, hip stretch, static lunge, and more butterflies. Using the stretch strap for static stretches can be very helpful. I use them primarily for my hamstrings, glutes, and shoulders.
Again, the captain will tell players to hit whatever else they need and practice will come to an end.
Difficulties people often experience or parts that need special attention to do it right.
Proper warm up and stretching is sometimes an easy thing to ignore or take lightly but it is important to do all stretches properly and with the degree of concentration that will set the tone for the rest of practice. Proper stretching not only prevents injury but also improves flexibility which is a key to being a powerful athlete. Having a serious attitude towards stretching is fundamental. Specific attention should be given to muscle groups that are particularly sore or cramped. Trainers can help by stretching players out and giving them stretches to do at home. Designing a daily dynamic yoga routine is also a great way to keep the body and mind in top shape.
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When did you first do this & how did you get started?
When I first joined the OSURFC a stretching routine was an integral part of our practice and lifting sessions. The routines were designed by veteran players and professional Ohio State sports trainers.