The best way to warm up for a rugby match or training session is to use the RAMP (range of motion, activation, movement preparation, potentiation) system. Perform dynamic stretching (leg swings), then bodyweight exercises (sit ups), then specific exercises similar to those performed during training and some explosive movements (tuck jumps).

Good options include jumps, plyos, throws, medballs and sprints. Plyometrics are a great way to fire up the nervous system before a workout: Putting it all together! Pick 1-2 exercises for each section of the warm up and perform for low to moderate number of reps (remember warm up not fatigue).

A typical rugby warm up routine Although it depends to some extent on the player, the warm up should usually last for 10-20 minutes, starting with low intensity exercises and gradually work up to more high intensity work. Light jogging around the pitch is a great way to begin a warm up routine as it gets the heart pumping and body temperature up.