Stronger Core, Fewer Rugby Injuries: What the Research Says

Every rugby player knows the importance of power but strength alone isn’t enough. In a sport defined by explosive collisions, quick changes of direction, and sustained physical contact, core stability is often what separates injury-prone players from resilient ones.

A growing body of research now confirms what coaches and physiologists have long suspected: improving core strength and awareness significantly reduces rugby injuries. At ForceField, this insight is central to our injury-prevention philosophy, combining scientific understanding of movement, breathing, and fascia to help players build strong, adaptable bodies that perform safely under pressure.

Sutton Coldfield Rugby Club players in action with the ForceField injury mitigation programme. Training smarter to play stronger. 💚

The Core: More Than Abs

In rugby, the term core is often oversimplified to mean abdominal muscles. In reality, the core is a complex network that includes the deep stabilising muscles of the pelvis, spine, and diaphragm, all working together to control posture, balance, and movement.

A well-conditioned core acts as the body’s central brace, transferring force efficiently between the upper and lower body. When this system is weak or poorly coordinated, the risk of injury increases dramatically, particularly in the back, hips, shoulders, and knees, which absorb excessive stress during tackles and scrums.

From a biomechanical perspective, the core is where stability meets mobility. It is a key aspect of “regulation through awareness” so in other words the ability to move with control while maintaining internal equilibrium. When core muscles engage in harmony with the breath and fascia, the entire neuromuscular system becomes more responsive and resilient.

What the Research Says About Core Strength and Injury Reduction

Recent studies across sports science and physiotherapy confirm that core training plays a crucial role in reducing injury risk, improving balance, and enhancing performance:

1. Core Stability and Lower Limb Injury Prevention

   
   

   Research published in the British Journal of Sports Medicine found that athletes with poor trunk control were significantly more likely to sustain lower limb injuries. For rugby players, this means that a weak or unstable core can translate to knee or ankle damage during direction changes, scrummaging, or tackling.

   
   

2. Balance, Coordination, and Reaction Time

   
   

   Neuroscience studies show that the core and diaphragm are linked to the autonomic nervous system via the vagus nerve. Strengthening and engaging the core through controlled breath improves balance, coordination, and reaction times, vital elements for avoiding awkward impacts that cause rugby injuries.

   
   

3. Core Strength, Rugby Injuries and Concussion Prevention

   
   

   There is also emerging evidence that better trunk and neck stability may lower concussion risk. Strong core and neck muscles help the body absorb and distribute impact forces more evenly, decreasing the strain on the brain during collisions. This connection between core control, body alignment, and head movement is a major area of interest for organisations like ForceField, which aim to reduce concussion in contact sports.

   
   

4. Fascia and Functional Strength

   
   

   Fascia, the connective tissue network linking muscles, relies on both movement and breath for optimal elasticity. A flexible, hydrated fascial system supports core stability and prevents overuse injuries. When fascia stiffens due to tension or poor breathing, it limits mobility and increases vulnerability to strains or sprains.

   
   

The Breath–Core Connection

Breathwork and core activation are inseparable, the diaphragm, one of the body’s primary breathing muscles, is also a key component of the core.

When players practise breath-regulated movement, the diaphragm coordinates with the pelvic floor and deep abdominal muscles to stabilise the spine and reduce unnecessary muscular tension. This not only boosts endurance and postural control but also lowers the risk of fatigue-related injuries late in a match.

Breathing also influences nervous system regulation. A stable breath pattern helps maintain calm focus during high-intensity play, improving decision-making and reducing reactive, injury-prone movements.

In short: when you control your breath, you control your body.

How ForceField Integrates Core and Breath Training

At ForceField, our approach to reducing rugby injuries combines biomechanics, mindfulness, and evidence-based conditioning. We use core-focused challenges and breath-led sessions designed for real-world performance, whether on the training pitch or in recovery.

1. Integrated Movement Challenges

ForceField’s video library includes dynamic drills that link balance, rotation, and strength, helping players stabilise through movement rather than static exercises. This kind of functional training mirrors what happens on the field, preparing the body for unpredictable impacts.

2. Breath-Driven Stability Work

In every ForceField session, breath is the foundation. Players practise controlled exhalations during exertion to activate deep stabilising muscles like the transverse abdominis and multifidus, improving strength while reducing strain on the spine.

3. Fascia-Focused Mobility Sessions

Following the fascia science, our mobility sessions help maintain tissue elasticity and recovery. Breathing into movement hydrates fascia, improving flexibility and reducing stiffness after impact.

4. Core-to-Neck Integration for Head Safety

ForceField also emphasises the connection between core and cervical control. Strengthening this link enhances head stability during collisions, a critical factor in lowering concussion risk, one of the most serious forms of rugby injuries.

Practical Core Tips for Rugby Players

To help players start improving safely and effectively, here are a few simple principles drawn from ForceField’s science-based training model:

1. Train Stability Before Power

   
   

   Focus on slow, controlled movements that strengthen deep stabilisers before adding resistance. Exercises like planks, dead bugs, and bird-dogs build foundational control.

   
   

2. Incorporate Breathwork

   
   

   Pair each movement with mindful breathing, inhaling to prepare, exhaling to stabilise. This builds automatic breath-core coordination during play.

   
   

3. Move Multidirectionally

   
   

   Rugby isn’t linear. Incorporate rotations, side lunges, and balance drills that mimic the game’s unpredictability.

   
   

4. Don’t Neglect Recovery

   
   

   Post-match breathwork and stretching maintain fascia health, improving flexibility and reducing cumulative strain.

   
   

5. Track Progress Mindfully

   
   

   Notice how improved stability affects your performance — from cleaner tackles to faster recovery. Awareness is part of the training.

The Science of Resilience

Ultimately, a strong core is more than a physical asset, it is a system of protection. It supports efficient movement, absorbs shock, and maintains the posture needed to prevent unnecessary rugby injuries.

ForceField’s philosophy aligns with the growing recognition in sports science that strength without control is incomplete. By blending breath, awareness, and biomechanics, ForceField equips players with the tools to stay powerful, stable, and injury-free.

Final Takeaway

Core strength isn’t just about muscle definition, It is about injury prevention, energy efficiency, and long-term resilience. As the research shows, a stronger, smarter core is one of the most reliable ways to reduce rugby injuries naturally.

Through science-backed training, ForceField continues to help players build the strength that protects them, from the inside out.