Position Specific Preparation

FORWARDS | Focus: Physicality & Power

Physicality & Power Forwards engage in high-intensity contact situations like scrummaging, rucking, mauling, and tackling. Their warm-up should prepare them for these demands.

✅ Isometric Holds & Resisted Movements e.g., resisted scrummage holds to activate the core and posterior chain.

✅ Short, Explosive Efforts e.g., sled pushes, tackle technique drills, and dynamic rucking to mimic contact demands.

✅ Neck & Shoulder Activation e.g., controlled resistance exercises to strengthen stabilisers and reduce whiplash or shoulder injury risk.

✅ Jumping & Landing Mechanics e.g., lineout jumps with controlled landings to reduce lower limb injury risk.

BACKS | Focus: Speed, Agility & Skill

Backs rely on speed, agility, and evasive movement. Their warm-up should emphasise dynamic movement and skill execution. Key Components: 

✅ Acceleration & Deceleration Drills e.g., resisted sprints and reaction drills to simulate game-like movement patterns.

✅ Change of Direction Exercises e.g., agility ladders, reactive shuttle runs, and cone drills to sharpen footwork. 

✅ Passing & Kicking Activation e.g., fast-paced ball-handling, passing under pressure, and kicking drills for match-readiness.

✅ Evasion & Contact Preparation e.g., light contact drills like fend-offs, stepping, and tackle avoidance to reinforce safe movement under pressure.

COACHING TIPS | Implementing Position-Specific Preparation

• Keep it dynamic and progressive Begin with controlled movements and build toward match intensity.
• Encourage game-realistic decision-making Use small-sided drills that require players to read the play as they warm up.
• Prioritise injury prevention Focus on safe technique during scrummaging, rucking, cutting, and landing. (Refer to NZR’s “Points of Performance” Warm-Up resource for guidance.)
• Promote buy-in Clearly explain how these warm-ups improve performance and reduce injury risk.