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Position Specific Preparation

Following a targeted warm-up, position-specific drills help players prepare for their roles. See belows for recommendations tailored to Forwards and Backs.

FORWARDS | Focus: Physicality & Power

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

Key Components:

  • ✅ 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.