Here are a few examples for you to try.

Remember to ask your coach or PE teacher to make sure you're carrying out the exercises correctly.

T Raises

Purpose: To activate the shoulder muscles that help stabilize the shoulder joint. These are the muscles you use when you make a tackle.

Procedure: Lie face down with your arms outstretched either side in a T position and your palms facing the floor.

Pull your shoulder blades down then, then raise your arms four to six inches off the floor. Keep your neck straight and look at the floot.

Remember to breathe normally and squeeze the muscles between and around your shoulder clades.

Keep your shoulders lowered, away from your ears.

Raise your arms over a count of three seconds, hold for three seconds and then lower over a count of three seconds.

Perform three sets of 10 repetitions with 45 seconds' rest in between.

Deep neck

Purpose: To activate the deep stabilizing muscles of the neck - vital for the many collisions in rugby.

Procedure: Lie on your back with your knees bent. Press your tongue against the roof of your mouth, pull your chin towards your neck and lift your head a few inches from the floor.

Hold for five seconds then lower your head to the floor, still keeping your chin tucked in.

Rest for five seconds then repeat for a total of six holds.

Reach and touch down

Purpose: Develops leg strength and replicates the reaching and bending movements of rugby.

Procedure: Stand with your feet shoulder-width apart and hold a rugby ball over your head.

Over a count of two seconds lunge forward and gradually reach down to touch the ball to the floor to the outside of your foot.

Remember to keep your chest behind your leading knee and don't let your knee go beyond your toes.

You can gain depth with the lunge by bending your rear leg nearly to the ground. Hold for two seconds.

Return to the start position over two seconds and repeat, leading with the other leg.

Do three sets of six lunges with each leg, resting for 60 seconds between sets.

Use your core stabilizing muscles to control the movement.

Eyes wide shut

Purpose: To develop balance, awareness and control which in turn help improve agility and prevent injury. Gets nervous system firing.

Procedure: Stand on one leg on flat ground and close your eyes for 15 seconds.

Focus on fixing your foot to the floor and holding firm.

Open your eyes then repeat with the other leg.

Do four repetitions then rest for 10 seconds.

You could increase the challenge by waving your arms around randomly.

Or start lying face down on the ground then moving up onto one leg, keeping your eyes closed all the way through.