Rugby Pre-Season: How to Prevent Shoulder, Hamstring, and Calf Injuries

Why Pre-Season Matters in Rugby

The rugby pre-season is a crucial period that can make or break a team’s success. Building strength, power, speed, agility, and conditioning is essential, but pre-season also sees a spike in common injuries—especially shoulder injuries, hamstring injuries, and calf injuries.

After the regular season, many rugby athletes reduce their activity levels—often for up to 8 weeks over November and December. This lack of structured training leads to under-prepared bodies and increases the risk of injury once pre-season training ramps up.

Common Rugby Pre-Season Injuries & How to Avoid Them

1. Hamstring Injuries in Rugby

Hamstring injuries are common in rugby pre-season due to sudden increases in sprinting and kicking. Rugby demands repeated high-speed running, which can strain the hamstrings, especially when athletes are fatigued.

Risk Factors:

• Sudden spikes in sprint distance or kicking

• Previous hamstring injuries

• Poor eccentric hamstring strength

• Inadequate warm-up

Prevention Tips:

• Gradually build sprint distances (no more than 10% increase per week)

• Incorporate heavy eccentric hamstring exercises (Nordic curls, Romanian deadlifts)

• Prioritise high-quality warm-ups with activation and progressive running drills

• Fine-tune sprint technique with professional coaching

2. Calf and Achilles Injuries in Rugby

The calves produce approximately 6-8 times your bodyweight in force when running and the Achilles acts as a spring to absorb this force and propel you forward. After periods of decreased activity, both can become deconditioned and eventually injured. Leading to gastrocnemius tears, soleus tears and reactive Achilles tendinopathies.

Risk Factors:

• Rapid increase in running volume

• Poor ankle stiffness

• Excessive muscle tightness

• Weak ankle musculature

Prevention Tips:

• Progressively increase running load

• Strengthen the soleus and gastrocnemius

• Include plyometric exercises for ankle stiffness

• Avoid sudden spikes in hill running or speed work

• Monitor for persistent morning stiffness

3. Shoulder Injuries in Rugby

The shoulder cops a fair bit during rugby. Repeated contact, scrummaging and cleaning out rucks all place high loads on the shoulder. This can lead to AC joint injuries, rotator cuff related shoulder pain and in severe cases shoulder dislocations. Re-conditioning the body to tolerate contact is just as important as running conditioning.

Risk Factors:

• Rapid increase in contact drills

• Weakness with shoulder internal/external rotation, abduction, 1RM strict press and pull up strength.

• A previous history of shoulder injuries.

• Core size and symmetry.

• Limited shoulder range of motion

• Persistent pain after training

Prevention Tips:

• Gradually reintroduce full-contact sessions

• Focus on core, rotator cuff, strict press, abduction and scapular strength

• Practice correct tackling technique

• Avoid unnecessary contact early in pre-season

Key Principles for Preventing Rugby Injuries

• Progress Load Gradually: Allow time for tissue adaptation, especially for running and contact drills.

• Strength Training: Well-structured strength programs reduce injury risk.

• Prioritise Recovery: Sleep, nutrition, and rest days are essential for performance and injury prevention.

• Address Pain Early: Don’t ignore tightness or niggles—early physiotherapy can prevent long-term issues.

Get Professional Support for Your Rugby Pre-Season

Not sure if your pain is normal pre-season soreness or something more? At Game Time Performance, we have decades of experience in treating rugby shoulder injuries, hamstring injuries, and calf injuries. Our expert physiotherapists can design tailored rehab and strength and conditioning programs to help you reach your peak this season.

Want help with your preseason this season, getting a competitive edge over the rest? Our Athlete Development Program helps maximise performance as well as reduce injury risk in rugby players. Click the link for more info: PRESEASON TRAINING FOR RUGBY PLAYERS