What is Activate and Why We Do It Before Every Workout

Activate is World Rugby's injury prevention programme, designed to reduce injuries in rugby players of all ages. Developed through research with community and elite teams, it replaces ad-hoc preparation with a structured sequence of movements that prepare the body for the physical demands of training and match play.

The programme focuses on four key areas: balance, mobility, strength, and controlled landings. Each block targets the muscles and joints most commonly injured in rugby, including the shoulders, knees, and ankles. By progressively loading these tissues in a controlled environment, players build the resilience needed to withstand contact and sudden changes of direction.

Coaches are encouraged to deliver Activate before every session, not just on match days. Consistency is what drives the injury-reduction effect. Research shows that teams who complete Activate regularly can reduce overall injury rates by up to 40 percent, with fewer soft-tissue and concussion injuries reported across a season.

The routine takes around 15 minutes and requires no specialist equipment. It can be adapted for youth, amateur, and senior levels. In the video above, we walk through each phase so you can see exactly how to coach it with your team this week.