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The amount of energy you put forth during play, combined with a potentially hot day, can sap you of strength and fluids. The United Kingdom Rugby Football Union suggests a 20 to 25 minute warm up that includes low intensity movement like jogging to raise your body temperature and loosen muscles, range of motion exercises to promote flexibility, footwork drills and a five minute, high intensity, full contact drill to wrap up the warm up session. Pack your bag with your jersey, socks, shoes, ball, a towel and a change of clothes for after the game.

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