Get Faster With This Speed Session #Rugby

Great acceleration is essential for Rugby...

How many of you are not hitting structured speed training though?

Many of you lack a session structure, so here we go.

"Leg swings and kicks" are there to warm up the hips/hamstrings. 2 sets of 5 swings each leg, for both variations. 10 secs rest

"Traveling pogo hops" to get those ankles warm and stiff. 2 sets of 8 hops, 30 secs rest

"Scissor Skips" to work on combining the two previous. Ankle stiffness, hips/hamstrings. 2 sets of 15m. 30 secs rest

"Wall switches" to work on position and speed at the hip, key for those first few steps. 3 sets of 3 x 3 clusters. 30 secs rest

"Broad Jump" to work on hozirontal force production. 3 sets of 2. 60 secs rest

"Falling start sprints" are there to find a good torso position for acceleration. Do 2 warmup sets at 80-90% Then 3 max effort across 20m. 3 minutes rest

"staggered start sprints" up to 5 repetitions at any distance 20-40m. Rest 3-5 minutes. Max effort each rep, always trying to get faster.

Extras/conditioning or even further distance sprints if you want to get some max velocity work in there for a longer session.

#gym #rugby #athlete #strengthandconditioning #coach #workout #training #caradocconditioning #preseason #speed