Shoulder Evaluation
Phase 2: Strength - Horizontal Plane
Phase 3A: Strength - Transitioning to the Vertical Plane
Phase 3B: Strength - Vertical Plane
Phase 4: Reactive Strength
Phase 5: Preparing for Contact

Our Injury Prevention Programs

This course has been produced for reference and information purposes only with the aim to educate athletes. It has not been written to replace the valuable contribution of a professional. The information contained should not be used in place of an assessment by a medical professional and should not be used to diagnose or treat any medical condition without the input of an appropriate specialist.

Registered professionals have written the exercises and advice contained within this book. If you experience any pain or discomfort during the program you should stop immediately and seek further before continuing. The author(s) shall have neither liability or responsibility to any person or entity with respect to injury, loss or damages caused or allegedly caused by the information contained within this book.

If you have any concerns about the suitability of any of the content of this book or need further advice online consultations are available through our website

We have written and designed our e-books to be as interactive and user friendly as possible. You’ll find plenty of live links, explainer videos and video demonstrations that you can access directly from the publication. If you need any more information or if you need to contact us you can do so through our website and our social media channels. Just click the links here, it’s that easy.




In the introduction, you’ll be given background information on the topic. All of the videos have been produced by Rugby Renegade and are designed to inform and guide you through the programme before you start it so take your time and make sure you’re comfortable with the material.

Finally we will introduce the programme. We’ve linked each exercise to the same explainer videos just in case you need reminders on how to perform each of them as you work through the sessions. You can also print out the programme to fill in the loads you use each week and track your progress.

Enjoy the programme, the reason we wrote it is to give you the information and the tools to improve on and off the field. We always love to hear about your progress and to see our athletes working through our sessions. If you have time, please feel free to tag us in any videos you post online or send us feedback on how you are getting on.

Good luck with all of your training

Rugby Renegade