I play rugby need help?

Question

i PLAY RUGBY FOR MY HIGH SCHOOL TEAM im scrum half and have a great pass only thing is im slow need tips to get faster

Answer 1

Interval training is a must.

Also, invest in a speed ladder and read up on the drills available for speed/agility training. At #9 you gotta have a solid head on your shoulders, but also must be able to track down your opposing #9, especially if they are shifty lil b******s.

Answer 2

Yea, i play banger and the way i got faster was biking and running alot more but not just fast, run and bike in intervals (IE. 1 min easy, 1 min medium, and 1 min fast) for about 20 min. I assure you you will see a change in speed within a week.

Answer 3

There are many exercises that can make you faster.  Try running with a parachut.  Also focus on your angles while following the play. And teach your pack to pick and go if your late to the ruck.  If your making long passes teach your flyhalf to act as scum if your late too.  If your slow your slow, have the 14 other guys help you out.

Answer 4

Your attitude is key - I assume that you are doing standard training, and practising sprints etc is a good start, but unless you think that you can do it you'll never get there. Also NEVER look behind you!! Don't think about the people around you, what they are doing, whether you are going to get tackled etc because you will lose focus. Just go. And give 110%, knowing that you are fast enough. Most players are faster and fitter than they think, but don't have the confidence to just go for it; fear of getting hurt sometimes holds people back (I know it does me!) - the assumption that the faster you go the harder you will hit the floor. This is a load of rubbish, and if anything it will hurt less. Also the faster you are moving the more balanced you will be and therefore can break away from attempts at tackles. Also ask your wingers for tips on how to dodge defence - this will help you to make the best of limited space.

Answer 5

What matters is over the first ten yards, so practice sprints, sprints, sprints.  Check out Simpson - Daniels Quads and do lots of leg work in the gym to build up thigh muscles.You want heavy squats to build up sudden impact muscle cells in your legs.  Low reps, high weights.

Answer 6

For starters hit the weights- squats, lunges and deadlifts will do the trick, and as you've been told, lift heavy for low reps, (stay in the 4-8 range). In addition, lifts like the power clean will make you more explosive- make sure you are under control but lift the weight fast- you are trying to grow your fast-twitch muscle fibers responsible for strength and quick, explosive movement. As far as running, try interval sprints, alternating between running hard and a slow jog, starting at 70% and building to 100% by the end of your workout on the sprints. Use intervals of 30 sec for sprint, 60 sec for jog to start out, and gradually increase over the course of your training as you are able until you are sprinting 60 sec and jogging 120 sec. Another good tool for not only leg strength but acceleration and overall quickness is hill sprints. Start with a nice low grade and sprint to the top, jogging on your way back down. As you get used to it start going to a steeper incline. Since you are a scrummie your quickness on the first few steps is important. My scrum half in high school didn't have great top end speed, but his ability to explode in a small space and make guys miss was amazing. Practice starting from various stances- standing up, kneeling, sitting, lying down, and sprinting 10-20 meters. Your quickness in a small area will be just as important as your top speed. Another drill you can do to facilitate this is to sprint a short distance, making 45 degree cuts every five or so meters, this will help you with change of direction and agility. Hope this helps.