Which we just try to get the players doing a little bit what they're going to do on the pitch given the opportunity to to point make a few more decisions in warm-ups of the maybe maybe some some of the senior guys, but that's precisely because we're just trying to encourage a decision making and some of the trying to cochon the communication to come out in the team to warm-ups self-selected footwork. Do you want one or a couple of steps in? Okay couple accelerations module won't couple of arc's if you're picking off the base. Okay, so selected footwork boys. So about an hour before kickoff, they'll come out and they'll do their individuals. So basically all their self-selected warm-up sort of go through some Dynamics which we set for them, but then it's up to them to do their warm-up. So you can just do quick feet anything like that couple of steps and then big acceleration off at the end. What are you sure Dynamics there anything else? You need to get yourself ready? Okay, it's quite hard to stretch those but it's a but anything which loosens up the ankles that should help for so for the kicker's it will be kicking scrummaster. It was from a specific so box kick him pass them see the forwards behind us running through their line outs front row might do some scrum setups and they'll just go through self-selected warmer. We try to give them ownership of actually how they do it Part individuals will head back in into the inter changing rooms will have about five minutes or so make any final preparations have a quick chat. So again Play Led quick chat. And then what they do is we'll come out seem warm up. Go for a couple of games. Let's get the heart rate going then we'll go through the contact warm-ups are getting ready for the physicality of the game and go for a bit of the live warm-up. So 12 on 12 and 3 units and then finish off with some team plays team structure itself a rocket Touch of Cato touch every can off load off load. If not, it's Early lots more support player 360 roll. He goes into a center that he plays for ha. This is rocket touch just to get a heart rate going get the handling skills up bit communication. Three side push up rotate three side. Let's get those upper body's nice and warm push up rotate through each side. What does upper bodies get ready for the contact? 43 push-up contest let's get fired up three push-up claps. Okay, once you've done that grab a partner lawnmowers to each arm to each arm on a lawn mowers nice and explosive pull them up. isil explosive on that pool