how to improve sprint speed and acceleration

How To Improve Your Acceleration and Sprint Speed

Skimming your opposite number for a line break is a fantastic feeling. Just knowing that you have the pace to make the difference in a game is a powerful tool and asset that can make the difference between winning and losing.

Even if you’re born and blessed with raw speed, there is always room to improve to ensure that you make the most of this natural talent. If you aren’t so blessed in this area, there are some really good tips and drills to make you that extra yard quicker on the rugby pitch.

So next time you’re practicing, get your rugby training kit on and try these 4 top rugby acceleration drills:

Drill 1: Short Sprints

When you’re working on acceleration there’s no point in running long distances, as you really need to be concentrating on the first 10-30m of the sprint. This is the area where you need to be taking off and trying to reach top speed and longer distances focus on maintaining top speed.

Practice sprinting drills over 10, 20 and 30 meters with plenty of rest time between the sets. This will allow full recovery between sets and can improve your sprinting ability over various speeds. By using different distances, your muscles will get used to quick acceleration and be maintaining top speed over various differences. The more this basic exercise is repeated the better and faster you will become.

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Drill 2: Uphill Sprints

Gravity is a huge force to be reckoned with and you can use this to your benefit. By sprinting up a hill you are challenging your body much more than running on a flat. This will build up your muscular strength. Repeating this will allow your legs to adapt and improve thus making sprinting on a flat service far easier.

The Drill: Sprint up the hill as fast as you can, then take a rest as you come back down. Carry out this drill as many times as you can, ensuring that you have a complete rest every time. To increase the difficulty of this activity, find a steeper or longer hill and continue the activity.

Tip: Use a small hill, to begin with, 20 meters max. Work on exploding out of the blocks and pump the legs up the hill as hard as you can. Give yourself at least 60 seconds of rest between sprints.

Drill 3: Jump, Skip, Leap 

One of the best ways to improve your speed is to increase the power of your muscular contractions. Plyometric exercises are a fantastic way of doing this, as it forces the muscle to reach maximum strength in the shortest time possible – through explosive jumps.

Try doing activities like hurdles, standing jumps, and long jumps. Make sure that you are trying to jump as high and as long as possible, over exaggerating the movements in order to exert more power. By repeating this activity as powerfully as possible you will help build up the muscle strength needed for quick accelerations.

Drill 4: Weight Lifting (Squats)

Bonus: Get your FREE starting strength training program with daily tracking and extra tips and advice for increasing acceleration and sprint speed. Click here to download the PDF.

Never underestimate the power of pumping iron. Building up muscle can work wonders for your power output, although you should not be focusing on simply bulking. Whether using rugby equipment or simply being in the gym there are lots of leg exercises you can do from dumbbell lunges to driving a scrum machine.

You need to concentrate on being able to move large weights very quickly with each of these exercises. Start off with lighter weights and work your way up, this will help to prepare your muscles and increase the effect it has. Doing weights over a long period of time will increase your sprinting capabilities and make you a much faster, more agile player.

To further emphasize the importance of speed in rugby just take a look at the video below. Adding more speed and acceleration to your game could vastly improve your overall performance, not only will you be able you outpace your opposite number but you can get to tackles quicker, hit rucks quicker and get on top of them lose balls faster than before. This video is at the extreme end of high speed and acceleration but it’s just to show how speed alone can win you games! He had only trained rugby for a month or two before his first international appearance.

 

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