How often should injury prevention be included in a rugby workout?

You should include some form of injury prevention and/or corrective exercise in every workout.  It is great to implement this right at the beginning of the workout since a good amount of focus is needed while performing the movements. These exercises can also serve as part of a warm-up routine.  Components of this injury prevention portion of the workout include foam rolling, static stretching, core and balance work, and functional movement patterns. An example injury prevention workout segment is below.
1. Foam roll the calves, the front of the thigh, and hip.
2. Stretch the calves, the front of the thigh, and hip. Hold each stretch for 30 seconds.
3. Perform 1-2 sets of 12-15 repetitions of ball bridges and plank to help strengthen the core. Then perform a single-leg alternating arm row with tubing to improve balance.
4. Lastly, perform a step-up to balance to an overhead press while holding dumbbells to integrate the core and balance mechanisms into a functional movement pattern and improve overall movement capabilities and control. Perform 1-2 sets of 12-15 repetitions.               

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.