Ready for Rugby: Exercises for Injury Prevention

Rob Nitman


Addlestone, United Kingdom

Strength and Conditioning, Strength Training


Bear Crawl


  • Maintain a flat back throughout to control your spinal position.
  • Bring your knees up close to your body.
  • Keep your weight shifted over your hands.



Full Arm Plank Shoulder Touches


  • Maintain a strong torso with minimal rocking.
  • Slowly raise your hand to the opposite shoulder, then replace it to the ground.
  • Repeat on the other side.


Mountain Climber with Rotation



  • Bring your foot to the side of your hand.
  • Turn your torso over your raised knee.
  • Follow your hand with your head.
  • Keep the movement slow and controlled.


Down Dog into Vinyasa Sweep


  • At the top of the down dog, keep your legs straight and your head through your shoulders.
  • Perform a controlled sweep through, ensuring your elbows stay tight against your lats.
  • Sweep your body up, keeping your hips close to the ground.




  • Maintain a strong torso position throughout the row.
  • Pinch your shoulder blades together and pull your elbows behind your body.


Continue to Page 3 for the Ready For Rugby Prehabilitation Routine and Exercises

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