Increasing my sprint speed?

RtD

Hi guys, I'm a rugby player, at a very amateur level, that suffers from, amongst other things, a distinct lack of pace. I'm a back and at least half the forwards on my team are faster than me, I can only outrun the fat blokes, not a great state of affairs.

Wondering what advice you guys here would perhaps have for increasing speed over short distances (20 to 50 metres lets say). I know a lot of your speed is down to genetics in terms of slow/fast twitch muscles etc. but I'm only mid-twenties and not what you'ld call fat so I really feel there's potential for a bit more straight line speed from me.

matrixroyal

depends on your current levels.

Obviously you have to do some extra training on your own and sprint, sprint, sprint.

I have done some of the following in the last few years with good results :

- sprinting explosively up hills or sets of steps
- exposive bodyweight squats, normal squats, power cleans
- one leg isolation exercises ( hopping, one leg squats, step ups etc )
- when you have built some strength up, build in some pylometric exercises ( google them to find examples )


Other posters will have some better suggestions for exercises but consider timing yourself ( in an exact way that you could replicate ) over a range of distances and then put a plan in place, that way you can measure your progress in 2 months, 4 months, 6 months etc.

bourne99

I'd second all of what matrix said. And running uphills - do it!

I used to be a winger in school/college. If you can get down to a track and record your times over 100m/200m it will give you a time to aim at. It wasn't until I did this, and literally tried out different running techniques that I saw some extra progress. I don't know how fit you are, but by doing this - you'll find out quickly yourself!!

400m, or one lap of the track, is another good one. It's pretty hard going, but it will make you a 'stronger' runner. I'd research the net, but you're talking about interval training here.

As well, I'd keep up tipper/tag.

It can be done btw, I know two guys who were both centres, and granted they were heavier than they should have been, they improved their pace A LOT. Both were mid-twenties too.

EDIT: just reading your post again there -prob don't need the 400m stuff. But if you can hold 100m fast - then 20/30 should be no prob - especially if you work in the explosive stuff like matrix was saying. So find a track and record the time maybe as a start.

dna_leri

If you want to improve on your speed over 20-50m, then that's what you need to train for. After 50m you are slowing down so training over 100m will not do much for you.

Do get someone to time you over a set distance, I would recommend about 40m (or yards). It does not have to be on a track, in fact as you want to be faster on a rugby pitch, it might be better to use grass. Maybe even pick a marked out distance such as goal-line to 10m line, just be consistent.

40 yards is a relatively standard distance for comparing athletes, especially in US - google "improving 40 yard dash time" and you will get lots of advice but its hard to separate the good from the bad. One that looks reasonably good is http://coachenglehart.com/sprint-mechanics-and-the-40-yard-dash/

If running 40's in training, give yourself full recovery before repeating. Start with 6-8 reps after a good warm up.

For sprinting, technique is critical, drills as Englehart mentions will improve these but are difficult to learn without a coach, but there are plenty of website videos out there - try Mach drills. May be see if you can join the sprint group at local AC even for a few sessions? Most will be welcoming.

The other areas that will improve sprint speed are weights and plyometrics. Are you doing these already for rugby training, certainly weights? If not already doing plyos, I would not recommend starting without coaching.

All this stuff will make you better at sprinting in a straight line, is that really what you want or is your aim to improve SAQ - Speed Agility Quickness - if so you are probably asking on the wrong forum. You might want to have a look at this:
http://gamesdevelopment.gaa.ie/files/jim_kiltys_presentation_25.11.04.ppt
I know its GAA buts looks like good stuff from someone with a good athletics pedigree.

Just a few thoughts...

shels4ever

Hi there, Doesnt matter what level you are at you can still put in extra work to improve, some people are just not ment to sprint but you can improve. I know that a number of top class rugb players did train with clubs, so maybe it would be an idea to talk to your local clubs and train with them if possible?

Do the backs in your club do any running specific training or is it all ball work?