Tag the Tail
A tag game. Taggers chase and tag their target.
- Tagger keeps hips square and knees soft.
- Feet close before tagging, cheek-to-cheek head position. Good tackle preparation.
Warm-ups
Get them moving straight away: no queues, make it a game, and build up to full speed by the end.
Activate Kids U11–U12 (England Rugby)
Not yet checked against the official Activate material. This is a summary. Follow England Rugby's Activate resources (via Keep Your Boots On!) where they differ.
15 minutes at the start of every session, or as part of the match-day warm-up. Three 5-minute parts, each with a different focus. One or two activities per part is enough.
Part A: Running (5 min)
Unplanned Plant & Cut
Players react to a signal and plant on the stepping foot to change direction.
- Knee over the toes on the plant.
- The challenge: how late can you react?
Also in this part: Crab Keep Ball, Hungry Hippos, Lateral Skip.
Part B: Upper body (5 min)
Walk & Roll
Walk forward, tuck the head and shoulder to one side, and roll onto the shoulder.
- Roll onto the shoulder, not the head.
- Builds the falling confidence players need.
Bear Crawl Tag
A tag game where everyone moves in a bear crawl.
- Shoulders and hips level.
- Knees off the floor.
Static neck contractions
A partner pushes on the head from different directions. The player keeps their head still.
- Head neutral.
Also in this part: Partner-resisted arm movements, Press up to plank.
Part C: Lower body (5 min)
Zombie Squat Tag
A tag game with squats.
- Heels down.
- Knees not rolling in.
Lunge & Spell Name
Lunge in different directions to spell your name in capitals.
- Knee above toes.
- Hip, knee and ankle in line.
Also in this part: Pogo jumps, Forward bounds, Partner-assisted squats.
The "Activate 8" cues
Head neutral · Chest up · Shoulder pinch · Engage core · Shoulders and hips level · Hip-knee-ankle in line · Soft knees · Knee above toes
Pick one or two cues per session, not all eight.
Activate U13–U14 (England Rugby)
Not yet checked against the official Activate material. This is a summary. Follow England Rugby's Activate resources (via Keep Your Boots On!) where they differ.
20 minutes in four parts, before every training session and match. At U13 it can be the whole warm-up.
Each phase runs for 4–8 weeks. Start with Phase 1, even mid-season. Phase 1 is shown here.
Part A: Running (2 min)
Snake Run
Over 15m.
Walking Crunch
Over 15m.
Plant & Cut
Over 15m.
Part B: Balance (4 min)
Single Leg Balance
10-second holds.
Single Leg Jump into Double Leg Landing
6 each side.
Part C: Strength (8 min)
Zombie Squat
8 reps.
Double Leg Bridge
8 reps.
Plank
Hold for 30 seconds.
Static Press-Up
Hold a press-up position while a partner pushes to unbalance you.
Static Neck Contractions
A partner pushes on the head in each direction. The player keeps their head still.
Part D: Landing and jumps (6 min)
Ski Jumps
6 each side.
Pogo Jumps
16 jumps.
- Phases 2–4 keep the same structure with harder exercises, such as Nordic hamstring curls, side planks, hop & stick, tuck jumps and partner mirroring.
- On match days, if time is short, prioritise parts A, C, D, then B. Don't do Nordic hamstring curls before matches.
England Rugby's Activate programme has versions for different age groups. The U11–U12 version isn't shown for this age, so check Keep Your Boots On! for the right one.
Dynamic warm-ups (8–10 min)
Use these on days you've already done Activate in the session, or before matches as a pulse-raiser.
At this age, add more rugby skill and speed. Use these on days you've already done Activate, or before matches.
At U13 the 20-minute Activate session can be the whole warm-up. Use these as a short top-up or on match day.
Rob the nest
- Balls in a central hoop, four teams in the corners.
- One player at a time from each team runs, steals a ball and brings it home.
- Raises the heart rate and gets them changing direction.
- Short turns so nobody waits long.
Movement grid
- Players jog around a 15m square.
- The coach calls “high knees”, “heel flicks”, “side step”, “carioca” or “backwards”.
- On “drop”, they go to the floor and pop straight up.
- Build up to full speed by the end.
- Watch for heads up and space between players.
Ball-in-hand tag
- Everyone carries a ball in two hands. Taggers have no ball.
- If you get tagged, pass your ball to the tagger and swap roles.
- Two hands on the ball, tight to the chest.
- Eyes up, find the space.
Mirror partners
- Face a partner. One leads side-steps and dips, the other mirrors them.
- Swap leader halfway.
- Good footwork for tackling.
- Small quick steps, don't cross your feet.
Fall and pop
Jog, kneel, roll onto the shoulder, get up, repeat.
- Chin tucked, roll onto the shoulder, not the head.
- Pop up quickly.
Passing grid with movement
- Groups of 4 jog in a 10m square, passing.
- The coach calls “switch direction” or “two balls”.
- Hands up as a target, pass in front of the receiver.
Reaction sprints
- Pairs face each other.
- On the coach's call, one chases and the other turns and sprints to a line 10m behind.
- React to the call, not to your partner.
Ruck body-position walk
- Walk, drop into a low, square ruck position, then drive forward 3 steps.
- Unopposed.
- Flat back, head up.
- Feet wide, stay on your feet.
Evasion channel
- A 1v1 tag channel. The attacker beats the defender with a sidestep, swerve or change of pace.
- Start at 70% speed, then 90%.
- Tag only, no contact.
Build-ups
3 × 20m runs at 60%, 80% and 95% to finish the warm-up.
- Walk back between runs.
Line warm-ups
Across about 10–15m and back. Run them in waves of 4–6, or everyone together, so nobody stands in a queue.
High knees
Across about 10–15m, lifting each knee to hip height. Walk back.
- Stay tall, quick feet.
- Drive the arms.
Heel flicks
Across about 10–15m, flicking each heel up towards your backside. Walk back.
- Stay on the balls of your feet.
- Quick, light steps.
Bunny hops
Two-footed hops across about 10m. Walk back.
- Land softly with bent knees.
- Knees over toes, not rolling in.
Fast feet
Tiny, fast steps across about 10m, then sprint the last few metres.
- Stay low and on the balls of your feet.
- As fast as you can while staying in control.
Bear crawl
Crawl across about 10m on hands and feet. Walk back.
- Shoulders and hips level.
- Knees off the floor.
Lunge and twist
Walk across about 10m, lunging forward and twisting the upper body towards the front knee each step.
- Front knee above the toes.
- Chest up, twist from the middle.
Down ups
Jog across about 10m. On the coach's call, go to the floor on your front and pop straight back up.
- Get up fast.
- Hands go down first, chin up.