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Tips for Coaches |
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| Stretching is part of the warm-up routine. |
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The purpose of stretching is to increase flexibility,
i.e. to increase the range of movement in a joint or in a
group of joints, and in so doing it assists in reducing the
risk of injury.
Stretch slowly to start with. If it hurts, you are stretching
too hard. Hold each stretch for approximately 20 to 30 seconds.
Repeat each stretch 3 times.
After playing rugby, the procedure should be repeated and
the players should warm down with a slow jog and then perform
some stretch exercises. |
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1. Hold both hands behind your head and push your head
backwards, resisting by pulling your hands forward.
Hold for 15 seconds and repeat. This exercise could
be repeated several times a day for 5 minutes at a time.
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2. Clasp your hands together in front of your forehead.
Push your head forwards whilst resisting with your hands.
Hold for 15 seconds and repeat. This exercise can be
repeated several times a day for 5 minutes at a time.
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3. The same resistance exercise can be used by placing
the hand against the side of the head and pushing the
head towards the hand whilst resisting.
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Lie with hands behind your head and arms flat. Bend
knees to a 90 degree angle, keeping your feet together.
Roll knees over to the ground, keeping them together.
Hold and repeat on the opposite side.
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Place foot on a raised surface. Keep leg straight and
lean forward to touch your toes. Hold for 5 seconds.
Release and repeat on opposite leg. Repeat, alternating
for 5 minutes.
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Kneel with front knee at a 90 degree angle. Lift back
knee off the ground. Keep stomach in and head up. Alternate
for 5 minutes.
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Lie on back with both hands around one knee. Draw knee
to opposite shoulder and hold. Alternate for 5 minutes.
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