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Developing Acceleration, Agility, and Speed in Rugby Players

Writer's picture: Dylan GallacherDylan Gallacher

Rugby is a high-intensity sport that demands exceptional speed, agility, and acceleration. Players must be able to sprint at maximal velocity, rapidly decelerate, and change direction efficiently to evade defenders and create attacking opportunities. To develop these attributes, strength and conditioning coaches should implement structured training programs incorporating acceleration, deceleration, change of direction, and maximal velocity drills.


Acceleration Development


Acceleration is crucial in rugby as players need to reach top speed quickly in short distances. It is heavily reliant on strength, power, and efficient biomechanics (Murray et al., 2017). Training for acceleration should focus on explosive starts and powerful strides.


Drills for Acceleration:

• Sled Sprints: Sprinting with a weighted sled encourages force production and enhances horizontal power.

• Hill Sprints: Running uphill increases lower-body strength and promotes efficient acceleration mechanics.

• Wall Drills: Positioning against a wall and driving knees forward with proper posture reinforces sprint technique.


Deceleration Training


Deceleration is often overlooked but is essential for injury prevention and agility. Players must control their speed and absorb force effectively to avoid excessive strain on joints (Harper et al., 2021). Strengthening eccentric movements in the lower limbs helps improve braking ability.


Drills for Deceleration:

• Drop Squats: Quickly lowering into a squat and holding position trains eccentric strength.

• Single-Leg Hops to Stop: Jumping and landing on one foot reinforces controlled stopping ability.

• Partner Chase and Stop: Sprinting and stopping at a command replicates match scenarios.


Change of Direction (COD) Training


Changing direction efficiently requires a combination of speed, stability, and body control. Rugby players frequently need to evade tackles or reposition defensively, making COD training vital. According to Hewit et al. (2013), agility performance improves when athletes train both pre-planned and reactive movements.


Drills for Change of Direction:

• Cone Drills (T-Drill, 5-10-5 Drill): These drills enhance lateral movement and rapid foot placement.

• Reactive Agility Drills: Having players respond to an external cue, such as a coach’s signal or a moving object, improves reaction-based agility.

• Lateral Bounds: Side-to-side jumps develop lateral force production necessary for quick changes in direction.


Maximal Velocity Training


Reaching and maintaining top speed is crucial for long sprints in open play. Developing stride length and frequency enhances maximal velocity (Mero et al., 1992). Proper technique, strength, and sprint drills must be incorporated into training.


Drills for Maximal Velocity:

• Flying Sprints: Athletes gradually build up speed before sprinting maximally for 20-30 meters.

• Sprint Drills (A and B Skips): These drills reinforce proper sprint mechanics.

• Resisted Sprints: Using resistance bands or parachutes strengthens sprinting muscles while maintaining form.


Conclusion


To maximize speed, acceleration, and agility in rugby, players must engage in a well-rounded training program incorporating acceleration, deceleration, change of direction, and maximal velocity drills. By implementing these targeted drills, rugby players can enhance their performance and reduce the risk of injuries, ensuring they remain explosive and agile on the field.


References


Harper, D.J., Jordan, A.R. and Kiely, J., 2021. Speed, change of direction, and deceleration: A brief review of important performance factors in field sports. Strength and Conditioning Journal, 43(1), pp.77-85.


Hewit, J.K., Cronin, J.B. and Hume, P.A., 2013. Understanding change of direction performance: A technical analysis of resistance-based methods. Journal of Strength and Conditioning Research, 27(11), pp.3166-3176.


Mero, A., Komi, P.V. and Gregor, R.J., 1992. Biomechanics of sprint running: A review. Sports Medicine, 13(6), pp.376-392.


Murray, N.P., Gabbett, T.J. and Chamari, K., 2017. Effect of different sprint training methods on sprint performance over various distances: A brief review. Journal of Sports Sciences, 35(14), pp.1347-1353.

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