How to gain speed?

Question

I've just got back to rugby training and have found that i've lost a lot of my speed.

I've already heard short sprints increase speed but are there any other tips??

Also i'm a prop so i don't need to be very fast, just enough to keep up in laps etc

Answer 1

Get to a gym and work on explosive power. Things like squats are brilliant for building sprinting power. You have to concentrate on short sprints because that's what props do. You need to get from scrum to the next ruck as fast as possible, you're not expected to be chasing wings.

Answer 2

plyometrics

Answer 3

Also try and work on your running technique. Lifting your knees up high so they are at right angles to your body and really driving through with the stride.

Increased leg stregth will also help with your acceleration.

Answer 4

you have already said sprints but my dad has told me to sprint up and down a hill full pace 20 times every other day, and my dad played at a high level in Northern Ireland

Answer 5

speed requires either brute power or quick feet, or even more delectably, both.

stairs. plyometrics. sprints. sprinting in the pool. stretching. sprinting on the beach

while you want to still be able to run for 80 mins, you want to focus more of your training on sprint work and stuff that will exercise the fast twitch muscles rather than the slow twitch muscles.

stairs with quick feet. also use a rope ladder, and if possible a running parachute

plyometrics. all kinds. they increase burst and explosiveness.

sprints. well, nuff said.

in the pool. nuff said there.

stretching. yoga, or pilates will stretch your muscles and allow them to "spring" better.

beach running. exercises some of the smaller muscles in your feet and other muscles that stabilise you. soft surface makes running harder which translates to results on firmer soil.

hope that helps

Answer 6

Other than the sprints there's not much you can do to increase your speed. To make it more interesting try doing shuttle runs with your mates.