Rugby Prehab. Rugby prehab is a very important part of a professional rugby players week. A prehab session is designed to be a quick, low load, set of exercises that work on activation and mobility of relevant parts of the body that are at risk of injury when playing rugby. Amateur players often will not have any gym or prehab routine prescribed to them. Often because the clubs environment doesn’t have the resources or the know how. There is no official rugby prehab/ injury prevention program available like the fifa 11+ for soccer, and therefore there is no current recommended protocol today.
This Prehab session is based off my experiences in pro rugby union & rugby league. The goal is focus on the main injury areas that are prevalent in the game.
Most common injury areas are:
1. Concussion
2. Fractures
—–
3. Groin: Adductor related groin pain
4. Thigh: Hamstring strain / Quad strain
5. Knee: MCL (Medical collateral ligament) , ACL (Anterior Cruciate Ligament), Meniscus tear
6. Ankle: Lateral ankle sprain, Syndesmosis sprain
7. Shoulder: ACJ (acromioclavicular joint), Dislocation, Atraumatic instability.
However there are no proven ways to prehab for concussion and fractures. Neck strengthening is mentioned with concussion but hasn’t shown to be effective in the literature yet. But something is better then nothing of course! I will address that in another video. Fractures are just part of the game and its plausible that some fractures that result from poor tackling technique could be modified with specific coaching interventions about safer tackling. However injuries do just happen in collision sports.
Therefore, the focus is on: groin, thigh, knee, ankle & shoulder injuries
AXE PHYSIO – Rugby Prehab + Time Stamps
00:00 Intro
1. Banded Ankle Mobility 2 x 12 Reps; 00:57
2. Hip Banded Mobility 2 x 12 Reps; 02:39
3. 90 Degree Shoulder Rotations 2 x 8 Reps; 06:06
4. Kettle Bell Press 2 x 5 Reps (Light Weight); 07:41
5. Single Leg Squat 2 x 8 Reps; 09:46
6. Hip Thruster 2 x 8 Reps;; 12:18
7. Star Plank 2 x 8 Reps; 13:25
8. RDL (Romanian Deadlift) 2 x 8 Reps; 14:29
9. Soleus Press 2 x 12 Reps @ 25% Body Weight; 15:14
10. Y-Balance 2 Rounds Per Leg; 17:28
18:24 Program
19:18 Summary
Watch the FULL Video for my OPTIONAL exercises in the video that can be done as substitutes if you lack equipment.
The best prehab considers 3 things.
1. The Sports demands
2. Your injury History
3. Your Bodies Current Ability/health
If you would like a person program email me to book a session @ axephysiotherapy@gmail.com
Cheers,
Alex
__________________________________________________________________________________
🔔 Subscribe & Hit the Bell To Get The Best Injury Prevention & Performance Content
✅ For business inquiries contact me at:
axephysiotherapy@gmail.com
✅ Let’s connect:
Website: www.axephysiotherapy.com
www.axephysio.com.au
Twitter: @axephysio
Facebook: @axephysiotherapy
To Share My Channel Use This Link
Instagram:
___________________________________________________________________________
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. Use of this content is at your sole risk; although I am fully qualified Titled Sports & Exercise Physiotherapist but these videos are for educational purposes only. This video should not be considered an individual diagnosis of your condition or a direct rehab pathway for your injury. If you are having persisting issues please consult your closest qualified healthcare professional.
