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19 Apr 2006

Speed & acceleration
Can you tell me if there are any specific exercises I can utilize in order to get my speed up as I am busy doing weight trainig and am slowing down with my speed and I need to retain my speed for my rugby position(center)
Answer 336 views

01 Jan 0001

Hi Theo

Sorry again for the late response to your question.

The first important thing is the timing of the season and your training - I presume that you are in the middle of his rugby season at the moment - forgive me, but I am a little out of touch with the sports calendars, particularly at the club rugby level. If this is the case, then the best way to improve your speed is to do very specific speed drills - that means sprinting. I know it sounds like an oversimplification, but in order to run fast, you have to practice running fast. So you are probably be playing one match per week, and another two practice sessions per week, and that really leaves you only one or two days a week to train, once you factor in that you are working and need a day off a week. On these days, I would suggest that you did specific sprint drills. one example is doing 30 m repeat sprints. So, 8 x 30 m sprints, with about 4 minutes rest in between. You do each sprint from a standing start and go as fast as possible. The long rests are essential, because you must recover well if you are going to get faster. Speed is a different fitness variable than speed-strength, or endurance, and so if your focus is speed, then the main thing is to focus on speed. The mistake made by most coaches is to try to mix variables, so they want speed and stamina and endurance all in one session and in the end, you spread yourself too thin. So if you train for speed, then run FAST.

Another good session may be to simulate running rugby angles, though doing this alone may be tricky. If you have cones, then you can set up them at right angles to one another, 25 m apart, and then sprint from one to the other, make a 90 degree turn, sprint to the next one, change direction, maybe run backwards, sideways, etc. You can let your imagination run wild here, as long as you take long rests and focus on running as fast as possible.

So this is two days a week of training added to your current training programme and I think that this is sufficient.

I hope this helps!
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