Foot speed for rugby

[skullbuster]

Hey guys I play rugby and even though the season isn't going to start for another several months for my league I am looking to increase my foot speed and agility. Also I have a recurring sprained ankle and would like to strengthen it so it wont be any trouble during the season. Any thoughts or suggestions on how this can be accomplished?

[BreezerD]

Drill for it that can be set up easily using any kind of markers. Hopefully my schweet diagram explains it.

|\ ~7m
| | 5m
A B


A and B start about 4m apart. Whistle is blown, A and B sprint, B has to catch A and can't change directions until the marker and then should try to change direction as fast as possible.


Then also do olympic lifts...

[TSRBlog]

Check out FitFooty (http://www.fitfooty.com) - based on fitness training for Australian Rules Football which can be applied to Rugby as they have similar fitness requirements (just lower the overall running capacity for extensive tempo runs).

RE: the ankles check out this Jimmy Smith article:

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/the_ankle_paradox_building_indestructible_ankles

All the best.

[TGates13]

FitFooty (Link above) is a great site. I improved my overall fitness levels for Rugby by using this site for reference.