Improve sprint speed


Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body.  It is important to train at a level that is equal to your game intensity to help increase your performance and to minimize injury. Cone drills build leg strength and explosion on their one, but it is your intensity and rep scheme that will change the work load.

This is a reaction drill that you can do with a training partner or coach.  The goal is to react with speed and sprint to the correct cone.  You have to think and accelerate, this is a great way to simulate the defensive aspect of sports.  The video shows how to set up the drill and how to perform it.

The 3 Cone or “L-Drill” is one of the most popular combine drills used to measure speed and agility.  This drill requires multiple changes of direction in a small space.  For more info, check our blog on the in depth instructions on this drill here .

If you remember one thing about this article make it this: speed is the most important physical quality you need to succeed in rugby . Strength may get all the accolades but in my experience speed is the true physical ability that separates great players from average players.

A coach I’m fond of quoting frequently says “getting strong is like falling out a boat and hitting water”, and he is right. There are strong players at every level of rugby. The biggest difference I’ve noticed between coaching international players and regular pros is their speed. To me it’s clear: if you want to be a great player, you have to be fast.

Unfortunately speed is also the hardest ability of all to develop through training (and coincidentally the least well understood by players and coaches). With a good programme and several years of dedication is it possible to double your strength, or make similar improvements in some measures of aerobic fitness. This is not the case with speed. A gain in speed of a few percent per year is high-five time.

One question I'm probably asked more than any other is, "What is the best exercise to improve my vertical jump?" Or, "What is the best exercise to improve my speed?" A lot of people think there's some secret exercise or movement that will turn them into explosive superstars overnight. In truth, there is and that exercise is called consistency and hard work!

If you aren't willing to put forth consistent effort no single exercise will give you what you want. Having said that, there are many quality exercises that will enable you to focus on the specific targets that your workouts must hit and save you gobbles of time in the process of achieving your performance goals .

In this article I'll attempt to shed some light on these questions and help you avoid going round and round playing a game of pin the tail on the donkey searching for that elusive magic bullet. I'll give you some of the top proven exercises for both speed and vertical jump improvement.

I read your column about high-intensity training , and I wanted to ask about proper form during the sprints. Is it different from proper form during easy running/jogging or merely a sped-up version of it? In other words, do I consciously alter my posture, movement range, etc., during sprints? Thanks for your help! — Jason

The short answer is it’s both the same and different. The movement patterns of running and sprinting are similar in that you need to put one foot in front of the other, but sprinting is a more dynamic version of running (more explosive, to be precise).

If you compared them on a continuum, walking and easy jogging would be on the left side, while sprinting would be on the far right. Both will get you from point A to B by landing right, left, right, left; however sprinting requires more power and muscle activation to cover the same stretch of road.

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Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body.  It is important to train at a level that is equal to your game intensity to help increase your performance and to minimize injury. Cone drills build leg strength and explosion on their one, but it is your intensity and rep scheme that will change the work load.

This is a reaction drill that you can do with a training partner or coach.  The goal is to react with speed and sprint to the correct cone.  You have to think and accelerate, this is a great way to simulate the defensive aspect of sports.  The video shows how to set up the drill and how to perform it.

The 3 Cone or “L-Drill” is one of the most popular combine drills used to measure speed and agility.  This drill requires multiple changes of direction in a small space.  For more info, check our blog on the in depth instructions on this drill here .

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Improve sprint speed
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