Killer Sprint Workout for Rugby | Get Faster and Improve Your Game

Killer Sprint Workout for Rugby | Get Faster and Improve Your Game

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(upbeat music) – Hi guys, Ashley here
from Performance Ground, and today we’re gonna talk about improving your speed and agility within rugby specifically. So, last week we talked about things you can do in the gym, and things you can do for your recovery, to improve your game within rugby. And one of those components was to improve your speed and agility with a sprint workout
once or twice a week. To elaborate on that, this
week we’re gonna focus specifically on improving your speed and your agility. So simply put, agility is your ability to change direction or speed, in response to a stimulus. So, whether that’s a
player, a ball, a call, or when you’re attacking and you’re trying to step someone. The simplest way to do this, is to improve each component of the change in direction, and then improve your reaction time and your ability to read the game. Your ability to read the game is a skill, and that will come with experience, and actually playing the
game, and practicing rugby. Not really something
we can improve so much within the gym, but we
can improve your agility, and your ability to react. So, what we’re gonna do today is we’re gonna focus on your acceleration, your deceleration, we’re
gonna piece those together, and improve your change of direction, and then we’re gonna start to think about changing direction
in response to a stimulus. And then this will transfer to your agility on the field. So the first thing we’re gonna do is try and focus on our acceleration, and our deceleration, so, our ability to increase our speed, and then decrease our speed very rapidly. We need to do these in lots of
different directions as well. We’re not always gonna get
a straight linear sprint. We need to learn how to start
from different directions. So we’ve got Adam here, and we’re just gonna
start with the basics, and we’re gonna start
from a static stance. Starting at zero, you’re gonna sprint, and then stop on the 10 meter line. So we’re trying to get up
to speed before five meters, and then decelerate and stop on the line, and face up, so you’re facing forward. – [Adam] Yep. – Okay, have a go. Drive, drive, drive. And then try and … So you see there, he’s got
almost like a pitter patter, sharp feet, and lots
of steps to slow down, so he can dissipate the force. Okay. So, good, this is one variation. The next, you’re gonna decelerate, so you’re gonna accelerate up, and decelerate, and face the gym. So you’re gonna decelerate, and land, finish on that right leg. – [Adam] Okay. – Okay? So, good. So if you can see that,
he’s got this pitter patter. He’s got these sharp feet again to decelerate and dissipate this force, but then he’s loading that right leg, to stop, facing one direction. And then do the same on the left leg, so facing the other way. That’s it. So if we can learn how to do this. Good, good. So you get that foot away from you to really absorb the force. If we can learn to do this static, in kind of isolation like this, and you can absorb that force, this will translate to
change in direction, because we can absorb
that force much quicker, and then accelerate back out the turn. Now let’s do some starts
facing different directions. – [Adam] Sure. – We need to learn to start and accelerate from different directions. So, first up you’re gonna accelerate facing the gym, facing this way. – Yep. – Okay, so standing on
that left leg to start. – Yeah. – Okay, so let’s have a go at that. Square stance at the end.
– Yeah. – Okay. Alright, off you go. Good. So he’s dropped his
center of gravity there. He’s turned his hip, and
he’s taken that first step. He hasn’t done any crossovers
or anything like that. That’s gonna waste time. He needs to get there
as quick as possible. Imagine he’s defending,
and there’s an attacker coming onto his right side. He’s gonna drop his center of gravity, and get going as soon as possible. Okay, so do exactly the
same facing the other way. So he’s gonna start from a low position, and go on your own time. So, there he’s dropped
his center of gravity, pushed away hard, on that right leg. Good. So, now imagine the ball’s
gone over your head, and you need to face … You’re gonna go backwards. – Yep. – Okay? So, to start, you’re gonna
drop on the right leg. So you’re gonna turn and
accelerate up the track. – Yep. – Dropping that right leg, so you’re gonna turn facing the gym. – Yeah. – Okay. Go. Good, good. So, you can see there, he
started to sway backwards. His center of gravity is
kind of moving back with him. And we need to be really static, and this time, you’re gonna go on a clap. So, we’re adding a little bit of a reactive element into it now. – Gotcha. Same way, or other?
– So, same leg, yeah. So, try and resist that- – Lean back. – Yeah, that lean back. You need to just drop
the center of gravity, and take that step. – Gotcha.
– Okay. Go. There you go. Good, so you see there, his opposite foot, so his left foot, is kicked out in front, to get his center of mass low, and get his foot outside
his base of support, so he can accelerate up the track. Yeah. So, let’s have a go
dropping the other leg. Yeah? – Still on a clap? – Yeah, so on a clap, again. Yeah. Go. Good, so you see again, his
right foot is stepped out, so he can go. That’s what we’re looking for. Okay, good. So, now, we’ve done some accelerations in different directions. – Yeah.
– Yeah. We’ve done some decelerations as well. So accelerations, decelerations
in different directions. Now we need to piece them together, and actually change directions. So you’re gonna come into
a turn, and back out. Five meters, cones there, and 10 meter. – [Adam] Yeah. – Alright so, first of all, we’re just gonna go with a linear sprint, straight up through to those cones. Starting off turning on your right leg. – So face the gym again. – That’s it. So, facing the gym,
turn on that right leg, and come back up through
this five meter cone. – [Adam] For sure. – Okay? So, on your own speed, on
your own time, this one. Good, come back through. Good, so, you stayed low to the ground. That foot’s come away from the body. – Yeah. – You’ve dropped your center of gravity, and then accelerated back out the turn. Okay? Make sure that those first three steps out of that turn are really
hard into the ground, so you can accelerate.
– Yeah. – Okay? Let’s go on the other leg, so you’re turning facing the wall. Okay, good. Started to collapse a little bit there. You came in a bit too quick, okay? Obviously we need to dissipate this force, and decelerate as quick as you can. So do that one more time. Remember the decelerations
that we did before? – Yeah. – So, this pitter patter
with the feet, right, to decelerate. – Yeah. – Do that when you make your turn. – Gotcha. – Okay, so one more. Better. Yeah. Okay, good, good. So we’ve done some accelerations in different directions, and
we’ve done some decelerations. Then we’ve put them together, and done different types
of change of direction. Now we’re gonna add a
reactive element to it, so we could go any way, and we’ve gotta respond to the stimulus. So, I’ve got Adam here, and we’re gonna start
with just this same grid, so this five, 10, 15 grid. You’re gonna start facing up on the middle of the track here. So, what you’re gonna do, I’m gonna shout left or right, okay? – My left or right? – So, go on your left or right. Just listen to my voice for now, okay? So you’re gonna, always facing
me, always facing the gym, you’re gonna make that turn at the end, then come back to your
center start position. – Sure.
– Okay? Make sense?
– Decelerate at the end? – Yeah, so decelerate, facing me again. So you’re gonna almost decelerate- – And then. – On the turn, yeah, exactly. Yeah yeah. So, ready to go? – Yeah.
– Okay. Get into a good triple
threat, athletic position. Left. Go, go, go. Okay, good. Alright. Center again. Okay, ready to go? Left, go again. Go, go, go, go, go. Good. Keep those eyes up. Don’t drop the head, okay? Always looking for that ball. Right, go again. Well done. Okay, good. One more. Right. That was your left. Yeah, yeah, so- – Pointed-
– Listening to me, rather than point. – Than watching hands.
– Yeah, okay. So, I might give you a red
herring there, exactly. So, one more time. Left. Yes, well done. Good job. Very good. So you can see there, I’ve almost given him a red herring, where I have pointed in one direction, and told him to go the other way. So, he needs to be able to react to this, and pay attention. So, this time you’re gonna react to the visual response. – Okay.
– Okay? So not listening to my voice at all. – Yeah. – Okay? Let’s have another go. Only on the visual now, okay? Go, go, go. Good. Well done. Again, just bring it back in. Alright, good, good. Just bring it down there. Alright. So, we’ve done this
acceleration and turn laterally. Now we’re gonna have
a go at this drop step that we’ve practiced. So, we’re gonna face up the track, and then you’re either gonna go on your left or right foot. Okay? And then come back to center. – Okay, so I go-
– Yeah? So, starting here, if I shout left, you’re gonna drop left foot. Face up, change on your left leg there, come back to centr. – Gotcha. – If I shout right, you’re
gonna drop your right foot. Turn on your right, come back to center. Does that make sense?
– Yeah. – Yeah, just let the
heart rate come back down. That’s it, that’s fine. So, let’s face up. – Yeah. – Okay. Okay. I’m gonna come out the way. Alright. Left. Go, go, go. And come back. Good, and face up. Alright, good. Ready to go again? – Yeah. – Right. Go, go, go. Good. Took three steps there to
turn on the initial start, so let’s try that one again. Get that big stamp on the first foot. Right. Haha, you were expecting it. Yeah, okay. So, don’t try and anticipate. You’ve got to react to the stimulus. Right. You’ve done it again. Ha, we can edit that out. – I keep thinking that foot. – Drop the right foot, rather
than press the right foot. Yeah. Okay, here we go. Right, drop the right foot, there you go. I’ve already gone. Already gone, that was slow. Okay, let’s get this right. So, you’re gonna turn facing the wall. Right. There we go. Good work. Alright, good, good. So we’ve isolated your acceleration, your deceleration in different directions. Then this will transfer to your change of direction performance. Then we’ve added in
this reactive stimulus, so you’re ability to react
to different stimuluses, whether it’s a player, a ball, a call, anything like this. And this will transfer into
your agility on the pitch. If you use these kind of methods already, let us know in the comments section below. If you think I’ve missed anything, if you think we ought to be training in different speeds,
different angles of direction, things like that, let me know
in the comments section below. If you like this video, hit like, and don’t forget to subscribe
to the YouTube channel. (upbeat music)

2 thoughts on “Killer Sprint Workout for Rugby | Get Faster and Improve Your Game”

  1. Hi, I’m an under 15 rugby player trying to improve,
    How often should I be doing these exercises and should I be doing any other exercises to go with them

  2. Très bonne vidéo,cela fait un moment que je cherche des vidéo comme celle ci bien expliqué et utile continue comme ça vous aidez beaucoup de jeune joueur voulant s'améliorer

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