A base of stability, body alignment, co-ordination and balance are your first priorities

Before progressing to dynamic activities and prior to puberty, the starting block programme should focus upon strength exercises that develop joint stability, trunk stability, balance and posture, precursors for successful agility, co-ordination and speed strength.

These elements may be trained exclusively and in unison, with correct body alignment recruiting the core stabilisers and providing the support network for successful balance, co-ordination and foot and arm speed..

Exercises to avoid:

• Excessive sustained exercise i.e. long distance running
• Anaerobic sessions
• Body building
• Maximal lifting
• Plyometrics

Exercise options for academy aged players below the age of 15 include:

• All PE lessons!
• Low level core stability drills, encouraging neutral alignment and trans ab recruitment
• Balance drills
• Agility drills - including foot speed drills
• Bodyweight strength exercises
• Aqua fitness drills
• Olympic lifts - technique only!
• Resistance tube exercise (not to repetition maximum)
• Neck strengthener drills - not to fatigue
• Polates Core Strength drills (only with player of similar maturity/size)

Participating in a variety of sports will enhance rugby performance - don't exclude other sports even if rugby is the first choice

General activities such as tag rugby, soccer and basketball encompass several elements of physical fitness, and form the essence of physical exercise but these may be supplemented with a range of resistance tube movements and balance drills.

Swiss ball drills for balance and core stability development are fun and challenging