Improving speed for rugby

[raceto240lean]

Im going to start playing rugby soon and my speed is my weakest point what sort of routine will you fast guys use to improve your speed? was thinking of weighted sprints ect but not sure how effective these are i would appreciate some input from someone who used a specific program to improve their speed and if there was a program i could follow. all my other training is fine for strength/size but i am struggling with coming up with anything to improve my speed. ideas i had so far were

light jogging into 100% sprint for 50-200m then rest for 3 mins repeated 5 times
weighted vest sprints same as above but with added weight
downhill sprints

Thats all i had atm thats why i came here for some help was struggling for ideas i dont have access to much equipment will run either on road or go to local sports complex and use track

grateful for any advice that is given. Thanks

[pav13]

I've always found that shuttle runs work best for me. Rugby isn't about straight line speed, and isn't often about running 100m. So doing incremented shuttles with cones places 20m apart would look like:

10 x 20m
8 x 40m
6 x 60m
4 x 80m
2 x 100m

It does hurt (I can testify) but it will give you the ability to sprint in the last 20 minutes of a game.

You could also hit the gym. Squats and box jumps are a must as are leg curls.

[raceto240lean]

I've always found that shuttle runs work best for me. Rugby isn't about straight line speed, and isn't often about running 100m. So doing incremented shuttles with cones places 20m apart would look like:

10 x 20m
8 x 40m
6 x 60m
4 x 80m
2 x 100m

It does hurt (I can testify) but it will give you the ability to sprint in the last 20 minutes of a game.


You could also hit the gym. Squats and box jumps are a must as are leg curls.

yea that does look like a good routine il give it a try in a few days and i can see how it is more relevant to a game of rugby thanks for the advice

[JamieQB8]

Sprint Technique is a big part of speed, if you can see a sprint coach at a local athletics club and train with the sprint team.

Also streches the muscles around your hips daily if possible to help your stride length

[TSRBlog]

Shorts sprints <40m...acceleration is king in intermittent team games like rugby.

You don't need to do anything fancy.

Push-up/lying starts, mountain climber starts, falling starts, medicine ball starts, hill sprints, light weighted sled runs can all help you improve acceleration technique.