August 21, 2017 Preventing Injuries

Preventing Injuries with an Effective Training Regime in Rugby

Rugby is an intense sport and requires a lot of physical strength and endurance. Rugby is very popular all over the world and the Women’s Rugby world cup being held this month is the largest international competition for the sport. To be the best rugby player you can be, you need to train hard and push towards your goals.

Because the sport is so intense and demanding, you’re bound to get a few injuries along the way. With proper training and exercise programs however, injuries can be reduced as much as 70% according to some studies.

If you are suffering less from injuries you’ll have more game time as well as well as time to improve your skills. There are many proven ways to prevent injuries using rugby and new training programs are being developed all the time. Below are the main ways to make sure you don’t suffer any pulls during a big game.

Effective Training and Exercise Program

For most of the time, injuries will occur when you are being tackled or knocked by other players. With this you can suffer from a range of muscular injuries, such as sprains, tears and various other muscle damage. Injuries are common but there are ways you can prevent them, the most common begin with effective training programs.

Specific rugby training programs are being developed all the time and are used differently between various teams. Some teams have their own custom program that works better for their style of play. It is important to have a custom program that fits your way of playing and body, but there are a number of basic exercises to follow. Many of these exercises have been developed by professionals in the health industry and many studies have been conducted to insure they work to produce maximum perform.

A Basic 20-Minute Program

This program has been found to reduce injuries up to 70%. It is a 4 stage program and should be performed multiple times throughout the week.

1) Directional exercises: The first stage is to do with direction changes to make sure players don’t injure themselves with quick turns. You will have to snake run, plant and cut during this exercise.

2) Lower-limb exercises: The focus here is on the legs. You will have to do various leg balance and loading exercises to decrease the chances of injuries occuring in the legs during game time.

3) Resistance: Here you will have to perform resistance exercises like squats and gym based exercises.

4) Landing exercises: In this stage you will have to perform a number of landing exercises to make sure no damage is done during quick impacts. This stage lasts for the final 6 minutes of the program.


As well as an effective training program it is also very important that you get some sort of physiotherapy after training or game time. Professional women in the World Cup will have therapists on site to make sure their muscles are not misplaced which could lead to nasty injuries. Seeing a therapist, specifically for sports and spinal physio, twice a week can greatly reduce injury and improve your game. If you’d like to learn more, call 9144-1510 now to schedule an appointment with one of our physiotherapists.


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