Conditioning Advice from World Rugby S&C Coach
Activate is not a warm-up. It is World Rugby's injury prevention programme — cutting muscle and ligament injuries by 26-40% and concussion risk by 29-60%.
Paul Kelly
World Rugby Strength & Conditioning Coach
Head of S&C Rugby (Schools)
HP Manager — Inside Active
Founder — Apex Athlete Tracker
@paulkellyconditioning
Activate is not a warm-up. It is World Rugby's injury prevention programme.
When done 3 times per week, Activate has been shown to reduce muscle and ligament injuries by 26-40% and concussion risk by 29-60% in youth and adult rugby. That is why we do it before every workout at my teams.
There are four versions: Under 15, Under 16, Under 18 and Adult. We start every player on Under 15 as the foundation, regardless of age. If you cannot master U15 bodyweight control, you are not ready for U16.
It takes 15-20 minutes. No equipment needed. Just cones. I use it before gym and field. It activates the nervous system, pre-loads the neck and hamstrings, and builds habits that keep players on the field.
Watch: What is Activate
The Four Phases
15-20 minutes. No equipment. Just cones.
Balance and Stability
- Single leg balance
- Single leg RDL
- Airplane holds
Resistance
- Neck holds
- Nordic hamstring curls with a partner
- Squats
- Lunges
- Press-ups
Plyometric
- Jump and stick
- Hop and stick
- Hold the landing for 3 seconds
Running
- Technique runs
- Zig-zag cuts
- Deceleration
- We teach how to stop, not just how to run
Download the full Team Activate Checklist
All four phases plus a coach checklist, ready to use with your team.
Download at paulkellyconditioning.com/activateLatest Conditioning Articles
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