How can i increase my running speed and and agility in rugby?

Question

im a back and i want to become faster but i dont know how!

Answer 1

It's pretty much about doing things in the right order.

Power and cadence (speed of your steps) are the key.

So stage one is hypertrophy to give the muscles tone and bulk. Strength comes next as the muscles are used to working and can make some real gains. Then plyometrics help convert this strength to power.

While you're doing strength however it is important to regularly stretch so that the muscles don't become too shortened. A balanced regime of strength work and flexibility is crucial.

Core is important too (in the form of abdominal work, and muscle balancing exercises), as the better you can keep your "form" while running, the more efficient your energy output will be and the faster you can go.

Technique can also be improved so if you have access to a sprint trainer, all the better.

Having some Nigerian heritage would also be a really good idea...

Answer 2

if you set up cones 10 meters and do eight sprints back and forth 8 times then walk 2 times back and forth then do it again until you have done it 5 times

Answer 3

it all depends how much you weigh, but in order to gain speed, you need to do two things : leg practice (stretch, weights and run/jumps for agility), work on your "jeu de jambes", quick steps training etc...etc.....

2) you need to be quicker, then you should watch the weight as well

Answer 4

Make a commitment to train at least four days a week. Alternate between longer and shorter runs.

Before you begin any sort of running, always stretch first.

After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days:

Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.

Day 2 - Rest day

Day 3 - Easy 30 minute run

Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.

Day 5 - Rest day

Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.

Day 7 - Rest day.

Try challenging yourself once every two weeks or so with this technique:

Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.

Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).

Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.

Beat your own time. Once you have your initial time, you do not want to go below it. At least maintain an average time.

Do a cool down. After every run, you do not want to just stop running. Walk the run off till your heart rate is moderate. Then stretch.

Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 one minute reps of wall-sits two times a week along with lunges with light weights or a medicine ball.

Make a commitment. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with.

Answer 5

if you're in school just follow the raining regimen that the sprinters do.

i echo the plyometrics suggestion. you cant go wrong with the suggestions above put forward by panda. i would have said the same exact things. add stairs as well.

i also offer this; beach training. works in a kids playground

(if sandy) or beach volleyball court too.

set up a 10 meter by 10 meter square.

sprint forward to the other side, sprint backwards back level with the start point and work your way from one cone to the diagonally opposite corner.

jog around your square twice then rest for a minute as recovery.

do this about five times

you cal also do some of the plyometric stuff in the sand to really hit home

Answer 6

just keep running around each day if you have time

Answer 7

morries,it's easy.heaps of plyometrics!alot jumping,tuck jumps,big one legged hops,even get to the gym to do one legged leg presses,hold a set of dumbells & do one legged squats but trust me as my bro use to run 10.4 in 100 metres & plyometrics were the most important as they gave you spring & power in acceleration not mindless sprints.tackle hills for increased strength & power!

Answer 8

RUN

Answer 9

constantly run. do it everyday if you can. remember that your change of speed can deceive your players. you can go for jog-sprints.

do speed ladders. this would really help you for your side steps.

go to the gym and work on your lower body. i would recommend squats and leg presses.do it for about 4 sets and 12 reps. go to the gym at least 3 times a week.