The Basics of Warming Up, Cooling Down and Stretching

Warming up and cooling down are often overlooked as necessary parts of the training and matchday routine. A proper warm up and cool down through stretching techniques can help you improve your performance as well as avoid injuries and Rugby IQ’s Steve McIntyre gives some suggestions on proper warm up and cool down technique.
By: Steve McIntyre, Rugby IQ Strength Coach - http://www.rugbyiq.com/

Many players dislike warming up, cooling down and stretching. They find it boring and often do not do it correctly as a result, leading to sub optimal performances, increased injury risk and recovery times. As a coach or player the more you understand and know about these important parts of your preparation the better.
The warm-up and cool down are basic components of preparation. They play an important role in preparing the player for the activities ahead as well as for optimising the recovery process after exercise.
Example of a warm-up structureWARM-UP (PRE-GAME)

GENERAL WARM-UP
Start with 0 min – 2 min Light activity such as light jogging and passing the ball across the width of the field a few times2 min – 4 min Increase intensity of run introducing some changes in running patterns such as weaving, cross over shuffling, etc Always include the ball as much as possible during warm up activities.4 min – 9 min Dynamic Flex (stretches) – players should be sweating lightly and have increased core temperature.9 min – 10 min Drinks break10 min – 12 min Footwork using ladders or varied footwork patterns.Can include some short 3-4 seconds static stretching.

Drills Warm Up
12 min – 16 min Skills and Drills. Include some specific game activities such as shield and bag work and wrestling or other contact elements during this time.16 min – 17 min Drinks break

SPECIFIC WARM-UP
17 min – 30min Game specific drills and patterns.including elements such as lineouts, scrum sets, ruck & maul and back play.