The great thing about flexibility training for rugby, is that it doesn't have to take lots of time or extra effort. I've found that it can easily be done as part of your warm up for team or individual training sessions. Really, there is no excuse to do some form of flexibility training, as it takes so little effort.
I've listed some different options for you below. Some take longer than others, so have a look through them and see what tickles your fancy.
Deep Body Weight Squat Hold
This is by far the quickest and simplest flexibility training available. Simply squat down and hold this position for 30 seconds, and that's it, you're done. The photo below shows the position you should be in.
This simple exercise will help improve your hip and ankle mobility, which is essential for sports performance and everyday living. I couldn't believe how many of my personal training clients couldn't do this exercise. It highlights tight ankle and hips very openly.
The thoracic bridge is another simple flexibility exercise that only takes 30 seconds to do. It improves back, hip and shoulder flexibility. Basically, all the parts that need improving for rugby. You can see a good instructional video for this below.
The Agile 8 Mobility Drill
The Agile 8 mobility drill is the longest of these three drills, but is worth the extra effort. You can check out the video instruction below:
So there you have it - 3 simple mobility drills and flexibility training for rugby. These can fit easily into your warm ups, with no extra effort or time, but will provide a huge benefit to your body.