The 8-Week Pilates Program for Rugby Players
Stay on the pitch, not the physio table. Targeted exercises designed by Sophie Mercer, a clinical Pilates instructor with 4,000+ hours of teaching experience, to build neck stability, protect your shoulders in contact, and develop the hip mobility and core resilience that keeps you available for selection.
Your Body Takes the Hits but Nobody Builds Its Armour
Rugby asks your body to absorb massive contact forces, produce explosive power, and do it all again a week later. The players who survive seasons aren't always the strongest — they're the most resilient. And resilience comes from the off-field preparation that most amateur and semi-pro players neglect.
Your neck takes enormous forces in scrums, tackles, and rucks — and you have no structured plan for strengthening it
Shoulder injuries are rugby's most common issue — you've had a dislocation, subluxation, or AC joint problem and you're worried about the next one
Your hips are tight from the explosive demands of sprinting and tackling — limiting your leg drive and making you vulnerable to groin and hamstring injuries
You're never fully recovered by the next match — Tuesday's session starts stiff and restricted, and you're managing niggles all season
Your S&C programme focuses on power and strength but doesn't address the mobility, stability, and recovery that contact sports demand
You've missed matches this season through injury and you know it's avoidable — you just don't have the right programme
Six Targeted Approaches to Lasting Relief
Neck Stability & Protection
Progressive neck strengthening through all planes of movement — building the cervical stability that absorbs scrum, tackle, and ruck forces safely.
Shoulder Resilience in Contact
Rotator cuff and scapular endurance work that protects your shoulder under the unpredictable forces of tackles, rucks, and carrying into contact.
Hip Mobility for Power & Prevention
Open the hip range that explosive sprinting, tackling, and scrummaging demands — preventing the groin and hamstring injuries that tight hips cause.
Contact Recovery Protocol
Structured post-match recovery routines that accelerate your body's return to readiness — so Tuesday's session starts strong, not stiff.
Core Resilience Under Chaos
Anti-rotation and anti-extension core work that maintains your trunk stability when contact forces hit from unexpected angles.
Match-Day Preparation
A 7-minute pre-match routine that activates your neck, shoulders, and core — priming your body's protective systems before kick-off.
The Mercer Biomechanical Framework
This isn't a random collection of exercises. Every protocol is built on a proprietary biomechanical model developed across 4,000+ hours of clinical Pilates practice.
Protect
Build the neck stability, shoulder resilience, and hip mobility foundation that protects your most vulnerable areas in contact situations.
Endure
Develop the endurance and anti-rotation core strength that maintains your body's protective systems through 80 minutes of match intensity.
Recover
Rugby-specific recovery protocols, match-day preparation routines, and the in-season maintenance plan that keeps you available all season.
Your Complete Recovery Toolkit
- Complete 8-week rugby-specific Pilates program
- 34 exercises with detailed instructions and photo demonstrations
- Rugby body screening — identify your specific vulnerabilities
- Weekly progression milestones to track your improvement
- Post-match recovery protocol
- Printable workout logs for every week
- BONUS: Match-day 7-minute activation routine
- BONUS: In-season maintenance plan (2 sessions per week)
Inside the Protocol
A structured, clinical-grade document — not a random collection of exercises. Here's what's waiting for you inside.
40 pages of structured, clinical-grade programming. Get instant access →
Sophie Mercer
Clinical Pilates Instructor
I don't believe in generic programs. Every condition has specific needs, and every person deserves programming that respects that.
Sophie has spent over 15 years working one-on-one with clients dealing with chronic pain, post-surgical recovery, and movement dysfunction. With more than 4,000 hours of hands-on teaching, she has developed a deep understanding of how the body compensates, adapts, and recovers. Every Pilates Protocols program is built from this clinical experience: real progressions that work, tested across hundreds of real clients.
Certifications
Specialisations
Progressive, Not Random
Every week builds on the last. No guesswork, no random exercises — structured recovery.
Clinically Informed
Programs designed from real teaching experience with real conditions, not textbook theory.
Built for Real People
Modifications for every level. You start where you are, not where someone else thinks you should be.
What Clients Are Saying
Random YouTube Videos vs. A Real Program
Without This Program
- Neck taking uncontrolled forces in every contact
- Shoulder injuries recurring season after season
- Tight hips causing hamstring and groin strains
- Never fully recovered by the next match
- Spending £80–150 per physio session through the season
- Missing matches through avoidable injuries
With Pilates Protocols
- 8-week structured progression built for contact demands
- Neck stability training through all planes
- Shoulder resilience for unpredictable contact forces
- Post-match recovery protocol for faster readiness
- One-time $37 investment, keep forever
- Match-day activation and in-season maintenance included
Your Investment in Lasting Relief
86% of players use it on match day This printable 7-minute routine activates your neck stabilisers, shoulders, and core before every match — priming your body for contact. Normally $29, yours for just $14 today.
30-Day Money-Back Guarantee
I'm so confident this program will improve your rugby resilience that I offer a full 30-day, no-questions-asked guarantee. Try the entire first month. Follow the exercises, track your progress. If you don't feel more protected, more mobile, and recovering faster — email us for a complete refund. No forms. No hassle.
No hoops to jump through. No forms to fill out. Just email us and you'll get a full refund within 48 hours.
Got Questions? We've Got Answers
Is this relevant for my position?
Yes. Forwards and backs face different physical demands but share the same vulnerability to contact injuries. The program addresses universal rugby needs — neck stability, shoulder resilience, hip mobility, and core anti-rotation — that protect every position on the pitch.
What if I'm a complete beginner to Pilates?
This program is designed for all levels. Rugby players often find the core stability and movement control exercises translate directly to their on-field performance. Every exercise includes detailed instructions, photos, and progressions.
Where does this fit alongside my S&C programme?
The sessions are 20–25 minutes, 3 times per week. Most players do them on recovery days, after light training, or as part of their pre-hab routine. The program is designed to complement your S&C work — building the stability and mobility layer that weights training doesn't provide.
Can I use this during the season?
Absolutely. The program includes an in-season maintenance plan (2 shorter sessions per week) and a post-match recovery protocol. Many players start during pre-season and switch to the maintenance plan once matches begin.
How quickly will I notice a difference?
Many players report improved neck comfort and hip mobility within the first two weeks. Post-match recovery improvements are often noticed from the first week of using the recovery protocol. Shoulder resilience and injury reduction benefits accumulate over weeks 4–8.
What if it doesn't work for me?
We offer a full 30-day money-back guarantee, no questions asked. Try the first month of the program. If you don't feel it's helping, email us for a complete refund. Fewer than 3% of buyers have ever requested one.
Stay Available. Stay Resilient. Stay . on the Pitch
You can't play rugby from the physio table. This program gives you a clear, contact-sport-specific path to the neck stability, shoulder resilience, and recovery speed that keeps you available for selection — the same approach that has helped hundreds of rugby players play more matches, miss fewer through injury, and enjoy longer, healthier careers.
Get Instant Access — $37