We are hereby introducing to the South African Rugby playing community a group of injury prevention exercises called the BokSmart ‘Safe Six’.
These exercises are well-established and frequently utilised in injury prevention and rehabilitation settings. Injury surveillance studies in rugby have identified that the knee, hamstrings, lower limb, ankle and shoulder are often injured, are generally more severe and are potentially also preventable.
The BokSmart ‘Safe Six’ exercises specifically target these areas of the body that have been identified, and have been packaged in such a way as to be reasonably challenging, but still easy to implement, and without any equipment required. The exercises have been chosen to focus on joint stability, strength, balance and control, and can be done in a very short time, and can even be incorporated into the warm-up at practices.
We encourage all coaches, players, parents, teachers and anyone involved in rugby to use the BokSmart “Safe Six’. Let’s all work together in keeping our players on the fields playing rugby and reaping all of the health, teamwork and social benefits of playing the game.
Please circulate the BokSmart ‘Safe Six’ to all rugby stakeholders including but not limited to Primary Schools, High School, and Clubs in South Africa, for immediate implementation countrywide for all age-groups U13 and above.
On this page you will find printable posters, individuals exercise sheets and player hand-outs.
Here is to Smarter Safer Rugby, and let’s Practice ‘Safe Six’ on the rugby fields.
Six A4 posters of the "Safe Six" exercises (Size: 10Mb)
Three A4 sheets (6 x A5) of the "Safe Six" exercises (Size: 5Mb)
A1 poster of the "Safe Six" exercises (Size: 7.2Mb)