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What is the best way to improve speed and staminar.for rugby players?

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What is the best way to improve speed and staminar.for rugby players?

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  1. go to the gym as often 1-3 times a week then spend a couple of hours running the hundred metres and 1500 (more than once but u cn have a break)


  2. sprint until you die

  3. Full speed susides. and leg weight lifting.

  4. sprints for speed and hills for stamina
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