Two Speed Sessions for Rugby Players

Session 1

Dynamic warm-up plus stride outs of 3 x 60m

• Hollows - Sprint 20m @ 80%, 20m cruise and sprint 20m @ 80% - build to 100% over the 8 sets. Remember recovery and no heel hitting.
• 3 tuck jumps (knee to chest) into a 5m sprint 45 sec recovery *3 reps * 3 sets with 1.30 rest between each set.
• 3 x 5 reps of 25m sprints from different positions off the ground. 45sec rest between reps and 1.30min between each set. Please concentrate on staying low and coming up smoothly into an upright position. Short sharp driving steps out of the blocks.
• 2 x 6 reps of 40m sprints from different positions off the ground with a step. 45sec rest between reps and 1.30min between each set. Please concentrate on staying low and coming up smoothly into an upright position. Short sharp driving steps out of the blocks. Use the ball in various positions, chip kicks, grubbers etc
• 2 x 5 reps of 5m sprints from the get-up position then 5m lateral shuffle pick up a ball jump over a tackle bag for 30m sprint. Concentrate on maintaining your core stability and leg recovery. No heel strike.

Session 2

Dynamic warm-up of a game type activity, i.e. soccer, touch etc

Then a very quick dynamic warm-up, speed squats, lunges, scorpions, high knee hugs, straight leg march.

Squat jumps, working on no time on the floor, and a 120 deg angle for the legs - 3 x 6 with no rest between jumps, 1.30 between sets.

• Ladder work - 5mins


• 3 x 4 reps of 15m sprints from the get-up position, 45sec rest between reps and 1.30min between each set.


• With a rugby ball on the ground, quick feet over the ball and back into 10m sprint x 8.


• Explosive forward lunges x 4ea leg into 20m sprints x 4. 1min between sprints.


• 8 x Partner wrestle for 15secs, then turn and sprint in opposite directions for 10m. Concentrate on staying low and coming up smoothly into an upright position. Short sharp driving steps out of the blocks. If no partner complete 8 push-ups then sprint.


• Rolling 30's, jog 10m then explode into a 30m sprint. Full recovery repeat 10 times.