How to improve acceleration and sprint speed
Being able to accelerate fast enough to skin your opposite number for a line break is a fantastic feeling. Knowing you have the pace to make a difference is a powerful asset, and it can be the difference between winning and losing.
Even if you were born with raw speed, there's always room to improve and make the most of it. And if you weren't so blessed, there are some very good drills that will make you that extra yard quicker on the rugby pitch.
So next time you're speed training, try these four acceleration drills.
Drill 1: Short sprints
When you're working on acceleration, there's no point running long distances. Focus on the first 10 to 30 metres of the sprint: that's where you go from standing to near top speed. Longer sprints train your ability to hold top speed, which matters less in rugby.
Sprint over 10, 20 and 30 metres, with plenty of rest between reps (a minute or more for every 10 metres sprinted is a good guide). Full recovery means every rep is at full speed, which is what makes you faster. Using a mix of distances trains both the explosive first steps and the transition towards top speed.
Try: 2 sets of 4 x 10 m, then 3 x 20 m, then 2 x 30 m, walking back and resting fully between reps.
Drill 2: Hill sprints
Gravity is a force to be reckoned with, and you can use it to your advantage. Sprinting uphill makes your legs work harder to drive you forward and naturally puts you in a good, forward-leaning acceleration position. Over time your legs adapt, and sprinting on the flat feels easier.
The drill: sprint up the hill as fast as you can, then walk back down to recover. Make sure you're fully rested before each rep. To make it harder, find a steeper or longer hill. Your rugby fitness will improve too.
Tip: start with a short, gentle slope, around 20 metres at most. Focus on exploding off the mark and driving your knees and arms hard up the hill. Rest at least 60 to 90 seconds between sprints.
Drill 3: Jump, skip, leap
One of the best ways to improve your speed is to increase how powerfully your muscles contract. Plyometric exercises are a fantastic way to do this, as they train your muscles to produce force in the shortest possible time.
Try hurdle jumps, standing long jumps, broad jumps and bounding. Jump as high and as far as you can on every rep, keeping the reps low and the quality high. Repeating these as powerfully as possible builds the explosive strength you need for quick acceleration.
Try: 3 to 4 sets of 3 to 5 jumps, with full rest between sets. Land softly and stop the set when your jumps start to get shorter.
Drill 4: Heavy lifting (squats)
Never underestimate the power of lifting. Building strength works wonders for your power output, although the goal isn't simply to bulk up. In the gym there are plenty of leg exercises that help, from squats and lunges to sled pushes and driving a scrum machine.
Concentrate on moving reasonably heavy weights quickly. Start with lighter weights and work your way up as your technique allows. Over time, getting stronger will improve your sprinting and make you a faster, more agile player.
Speed matters in rugby well beyond line breaks. More acceleration means you get to tackles, rucks and loose balls faster than the opposition.
Strength and conditioning for powerful acceleration
We covered squats in drill 4, but other strength work helps too. The deadlift is especially useful: it strengthens the legs, back and core, all important for driving off the mark. Including deadlifts in your strength training improves your overall strength and power, which helps you get away quickly and run faster overall.
Other useful exercises include medicine ball throws, lunges, hip thrusts and jumps. A well-rounded strength and conditioning programme that builds power, strength and explosiveness will help you reach your speed goals. Our top 3 strength exercises for rugby is a good place to start.
Warm up properly before sprinting and lifting. Pulling a hamstring is the last thing you want when you're trying to get faster. Good form and technique will help you hugely, too.
If you're serious about the sport, a qualified strength and conditioning coach is worth the investment, and your club may be able to help. For more change-of-direction work, try these NFL drills that will help you in rugby.