Player Group-Specific Guidance
Warm-ups should suit each player group, building coordination and safe movement in younger players while focusing on strength, mobility, and injury prevention for adults and women.
Small Blacks (Under 13)
General Goals:
- Build coordination, balance, and body control
- Establish safe play habits (e.g. safe falling, proper contact)
Warm-Up Tips:
- Keep sessions short, fun, and game-based
- Focus on fundamental movement skills
- Emphasise body awareness and safe movement
Youth Players (Teenagers)
General Goals:
- Strengthen movement patterns, balance, and postural control
- Support safe development during growth spurts
Warm-Up Focus:
- Structured progressions for strength and coordination
- Address common vulnerabilities (knees, hips, ankles) Emphasise jumping, landing, cutting, and contact technique
- Introduce neck strengthening and activation
Adults
General Goals:
- Prepare for higher game demands
- Maintain or build physical resilience
Warm-Up Focus:
- Improve mobility and activate key muscles
- Gradually build intensity Include strength, flexibility, and prehabilitation exercises
- Tailor warm-ups for previous injuries or stiffness
- Prioritise progressive loading
- Add activation for common problem areas (e.g. hamstrings, calves, shoulders, lower back)
Women
General Goals:
- Promote full-body strength, stability, and control
- Reduce injury risk with targeted strategies
Warm-Up Focus:
- Enhance dynamic stability and movement control
- Focus on ACL and concussion risk reduction
- Strengthen knees, hips, trunk, and neck
- Prioritise neck activation (to counter higher head-to-ground impact forces common in female athletes)