The area of warm up takes place in the goal area behind the poles. The team lines up next to each other and does their routine across the field.
Warm up - Run 1
1) knees up
2) pump sprints
3) jog through
4) 10 pushups
Warm up - Run 2
1) kick backs
2) pump sprints
3) sprint through
4) 10 situps
Warm up - Run 3
1) skipping without crossing feet (facing infield)
2) pump sprints
3) skipping without crossing feet (backs to infield)
4) 10 burpees
Warm up - Run 4
1) lunge walks
2) pump sprints
3) 4 shoulder rolls (2 on left 2 on right)
4) 20 count 2 person scrums
Stretching
Should be done to the point of discomfort but never severe pain
Team stands in a sircle, facing in, double arm length apart
Players take turns to do the count
1) neck rolls
2) slow arm arches
3) single arm throwbacks
4) tricep stretches
5) lateral stretches
6) arm rolls forward and backward
7) shoulder pivots
8) hip pivots
9) hamstring stretches - feet wide; feet together; feet crossed
10) inner thigh stretches
11) hurdle stretches
12) lunge stretches- facing left/right
13) crosseagles
14) calf stretches
15) ankle rolls
16) wrist rolls
17) hand & finger warm up
18) slow jog to poles and back
19) 1 on 1 - scrum twists
20) 1 on 1 - scrumming
