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With the State of Origin decider right around the corner, rugby league is firmly in the spotlight. Injuries are part of the game, but there are things you can do to minimise your risk of injury while preparing your body for peak performance. The NRL Prepare to Play program is tailored specifically for rugby league athletes aged over 13 and provides a bank of exercises to improve strength and control to better prep you for the footy field.
Improving hamstring strength, change of direction control, and neck strength are all vital for reducing the risk of knee injury and concussion. In fact, studies show that improved neck extensor strength decreases the risk of concussion. Here are three great exercises to get you started and ready to one day don the Maroon (not Blue!) jersey.
If you’d like to know more, or are interested in injury or performance support, get in contact today and let us help you unleash your inner Maroon!
https://www.playrugbyleague.com/media/10066/prepare-to-play-program-13plus.pdf
Author: Sam Donaldson
M Phty (Sports), BAppSci (HMS)
APA Sports & Exercise Physiotherapist
Updated: 9/2/26
Sam is an APA Titled Sports and Exercise Physiotherapist and Director of RHP who is passionate about keeping people active, with a special interest in knee injuries across the lifespan, ACL rehabilitation, lower limb injuries, and exercise-based rehab. With dual Masters qualifications and extensive experience in elite sport, he delivers goal-focused, evidence-based care to help patients get back to what they love.