Prepare your body

Rugby is a sport with quick and sudden movements. To prepare for this, it is important to warm up properly before any training session or game.

Rugby

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

THE YOUNG ATHLETE

For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.

TAKE CARE OF YOUR HEAD!

Concussions are one of the most serious injuries in rugby. The exercise programs below includes exercises that can reduce the risk of this type of injury. Should the injury still occur, it is important to get a correct diagnosis early and to return to the sport slowly.

IMPROVE YOUR GAME AND PREVENT INJURIES

If you train systematically, you will see results. The programs below are created especially for rugby players, and the goal is to prepare the body for the load that comes with this particular sport.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    6 exercises get pdf

    Programmet består av tre nivåer. Når du mestrer øvelsene på det første nivået, er det på tide å gå videre til neste.

  • Level 2

    6 exercises get pdf

    Programmet består av tre nivåer. Når du mestrer øvelsene på det første og andre nivået, er det på tide å gå videre til det tredje.

  • Level 3

    6 exercises get pdf

    Programmet består av tre nivåer. Når du mestrer øvelsene på alle nivåene, er det viktig å fortsette å gjør dem hver uke for holde effekten ved like.

Level 1 Level 2 Level 3

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