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U14 Activate Warmup

A collection of warmup ideas for juniors sessions

🏉 Rugby Warm-Up (RFU Activate Based)

1. Pulse Raiser (2--3 mins)

  • Jogging with direction changes (forwards, backwards, side shuffle) -- 30s each\
  • High knees -- 20m\
  • Butt kicks -- 20m\
  • Carioca (grapevine) -- 20m each way

2. Balance & Control (2--3 mins)

  • Single-leg balance with ball pass (stand on one leg, pass ball around body/head/under leg) -- 30s each leg\
  • Arabesque reach (stand tall, hinge at hip with one leg extended backwards, arms forward) -- 5 each leg\
  • Single-leg hop & stick (hop forward, land and hold 2--3s) -- 5 each leg

3. Core Activation & Stability (2--3 mins)

  • Plank with shoulder tap -- 10 each side\
  • Side plank rotations -- 5 each side\
  • Bird-dog (opposite arm/leg reach, slow and controlled) -- 6 each side

4. Strength & Movement Prep (3--4 mins)

  • Walking lunges with twist -- 10 each side\
  • Squat to calf raise (squat, drive up onto toes) -- 10 reps\
  • Glute bridge march (lie on back, hips up, alternate marching) -- 10 each leg\
  • Press-ups to downward dog -- 8 reps

5. Plyometrics & Rugby-Specific (4--5 mins)

  • Bounding runs (exaggerated running stride, drive knees up) -- 2x20m\
  • Lateral skater jumps -- 10 each side\
  • Short acceleration sprints (progressive speed, 10--20m) -- 3 reps\
  • Reactive partner call sprints (partner points or calls left/right, respond with quick sprint/side step) -- 3--4 reps

6. Contact Prep (Optional, 2--3 mins, if session involves tackling)

  • Wrestle starts (partner resistance, shoulder to shoulder) -- 3x5s\
  • Crouch--bind--push (scrum start body position, drive 2--3 steps) -- 3 reps\
  • Tackle shadowing (footwork in low tackle position without contact) -- 3 reps

✅ Total time: 15--20 mins\ This covers mobility, balance, core, strength, plyometric power, and rugby-specific demands --- in line with the RFU Activate structure.

RFU Activate YouTube Playlists

RFU U13-U14 Activate Phase 1 RFU U13-U14 Activate Phase 2 RFU U13-14 Activate Phase 3

RFU U13-U14 Activate Phase 4 RFU Activate General RFU Activate Be Ready!