About SHRED injuries Rugby Neuromuscular Training Warm-Up Program
The SHRED injuries Rugby neuromuscular training warm-up program was developed in partnership with World Rugby, Rugby Canada, and the University of Bath. Working with our colleagues from the University of Bath, this program was adapted from their original Activate warm-up program to fit the Canadian rugby environment (i.e. shorter seasons, introductions to the rugby at an older age, etc).
The Activate program was evaluated in male youth and adult rugby players in the UK. Our current research is evaluating the effectiveness of this program in reducing injuries in male and female youth rugby players in Canada.
The SHRED injuries Rugby neuromuscular training warm-up program includes a 'Neck control & endurance' category in addition to the four typical categories included in neuromuscular training warm-up programs (aerobic, balance, strength, and agility). Exercises within this category are aimed at preventing concussions.

Categories
Neck control & endurance

Level 1: Static neck contractions

Level 2: Stationary bear crawl: Neutral neck hold

Level 1: Standing partner nudges

Level 2: Stationary bear crawl: Bobbleheads
Aerobic

Level 1: Snake run

Level 2: Snake run

Level 1: Forward zig-zag side shuffle

Level 2: Partner plant & cut

Level 1: Skipping: Forward & Backward

Level 2: Skipping: Sideways
Balance

Level 1: Airplane balance

Level 2: Hip hinge ball roll (Partner)

Level 1: Dynamic squat

Level 2: Single leg squat pass and jump catch (Partner)
Strength

Level 1: Front plank

Level 2: Front plank with alternating leg lifts

Level 1: Side plank

Level 2: Side plank with torso rotation

Level 1: Nordic hamstring curl

Level 2: Nordic hamstring curl

Level 1: Stationary lunge with partner claps

Level 2: Forward walking lunges with torso rotation and leg lift

Level 1: 4-D lunges

Level 2: Side lunge with arm circles
Agility

Level 1: Multidirectional bear crawl

Level 2: Bouncers

Level 1: Single-leg hops

Level 2: Skate jumps

Level 1: Shuttle run with outside foot direction change
