- Mini tramp runs in a ½ squat position x 40secs can be used when you can’t sprint outside
- Acceleration runs holding a medicine ball emphasises front-side mechanics
- Daily speed program: day 1 is upper body speed via hand speed, core speed, throwing/swinging speed...day 2 is technical speed via linear/change of direction/acceleration/deceleration and sport specific positions...day 3 is escaping/closing speed over 1, 2 and 3m distances focusing on 2 hard steps to get moving and extend to 5 – 10m so you can see what it looks like...day 4 teaches how to retreat and how not to get beat...day 5 is reactive focus using commands, partner reactions etc...intermittently insert testing/comp/arousal days
- For coordination/fluidity/timing do linear/multi directional tempo runs, a/b march drills, skips, pops, booms, toe pops progress to using holding a stick over your head, aquabags, wicket runs, sprinting, agility, extensive plyometrics, jumps and medicine ball, complex jumps
- For overspeed sprints tie 2 bands together held by a partner that will pull you for 6 – 8 strides...do 3 overspeed sets then a fly 10m sprint...alternatively you could raise the surface because if the ground comes quicker then the ankle will stiffen up and you’ll get a similar response...space 1.5” mats throughout the fly zone and hope you hit some of them but to make it more measured use wickets in the fly zone and place the mats between them...softer mats can be used and when the brain senses a softer landing it will stiffen more when running at top speed...the mats will also slide a little which is a positive as the body will figure that out and force a contraction under the center of mass...when 1 part of the body is unstable then the it forces the rest of the body to be stable making airex mats a great option for this as well...then you can add aquabags holding on shoulders or overhead
- The best predictor of 30m speed in rugby is horizontal sprint power expressed in watts/kg
- Do mini hurdles x 8 @ 100% x 2 – 3 weeks then do regular sprints on the track until you plateau...then move to uneven surfaces for 2 - 3 weeks then back to the track again
- For relaxation do loaded fast feet/on spot sprint and add load until you can’t do 10 contacts in 10secs...also prone banded leg flutters
- Team Speed: week 1 do 2 x 60m non-competition...week 2 do 2 – 3 x 50m racing...week 3 do 3 x 40m linear race...week 4 do 4 x 30m tag from various starts...put something in the rest periods...finish training with a maximum speed set under fatigue giving the players the option of a max effort 40m sprint or a fly 10m sprint
- Acceleration complex is projection exercise/long jump or explosive throw exercise/static start sprint x 3 rounds with 60secs between exercises and 2mins between complexes...projection exercises include skips for distance/height, stick being held overhead acceleration, medicine ball knee punch runs, light resisted sprint or hill sprint
- Max Velocity complex is build up exercise/dribble or plyometric exercise/max velocity sprint x 2 rounds with 2mins between exercises and 3mins between complexes...build up exercises include – build up sprints, drop in sprints...dribbles include over ankle, over calf, over knee, dribble bleed...sample session: drop in sprints x 50 – 30m/dribble bleed x 40 – 20m/in and out sprints x 20 – 15m...do 2 weeks of complexes with no timing then 2 weeks of testing/timing over 20 – 30m as well as fly 10’s only doing 40’s after a few cycles
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