Rugby's physical nature makes flexibility and mobility work essential, yet these aspects are often neglected. Improved mobility enhances performance while significantly reducing injury risk.
Flexibility refers to muscle length and the ability to stretch.
Mobility is the ability to move joints through their full range of motion with control.
Both are crucial for rugby players.
Greater mobility improves:
- Tackling technique (hip mobility for lower body position)
- Passing range (shoulder and thoracic mobility)
- Speed and agility (ankle and hip mobility)
- Kicking power (hip flexor flexibility)
Restricted movement patterns force compensation, leading to inefficient technique and increased injury risk.
Tight muscles are more prone to strains and tears. Common rugby injuries like hamstring strains and hip flexor issues often stem from inadequate flexibility.
Regular mobility work:
- Reduces muscle tension
- Improves joint health
- Enhances recovery
- Decreases chronic pain
Dynamic stretching (moving stretches) belongs in warm-ups, preparing muscles for activity. Examples include leg swings, arm circles, and walking lunges.
Static stretching (holding positions) is most effective post-training or as separate sessions, when muscles are warm. Hold stretches for 30-60 seconds without bouncing.
Focus mobility work on:
- Hips (critical for low body position and power generation)
- Ankles (essential for change of direction)
- Thoracic spine (improves passing and tackling)
- Shoulders (reduces injury risk in contact)
Dedicate 10-15 minutes daily to mobility work. This seems minimal but compounds significantly over time.
Sample routine:
- Hip circles and leg swings
- Thoracic rotations
- Shoulder dislocations with band
- Ankle mobility drills
- Deep squat holds
Self-myofascial release using foam rollers helps reduce muscle tension and improve recovery. Spend extra time on problem areas but avoid rolling directly on joints or bones.
Consider professional assessment from physiotherapists or mobility specialists. They can identify specific limitations and provide targeted exercises.
Flexibility and mobility work isn't glamorous, but it's game-changing. The players who prioritise it stay healthier and perform better throughout their careers.
