Maintain Speed and Sharpness

It’s important to keep on top of your speed for the end of the season, says Darren Grewcock…

Quick feet into pass
Working in small 5m grids, combine high-knee, quick-feet movements with quick repetition of low passes off the ground to a standing target.

  • Perform quick-foot drills at max speed for 8-10 seconds at a time
  • Immediately do 8-10 passes off the ground, off left and right hands
  • Try and exaggerate your range of movement (high knees and a low centre of gravity) when performing both exercises

Reps and Sets
reps – three            sets – four
rest – 60 seconds       tempo – dynamic

Shuttle and speed punch
Working in a 10m grid, start and finish each set of shuttle sprints with quick-fire hands on the punch pads. Concentrate on speed not power.

  • Rapid-punch with both hands on the hand pads for 15 seconds
  • Then turn and sprint, shuttling between two markers 10m apart, getting low on your touch turns for 15 seconds
  • Complete the rep by speed-punching for a further 15 seconds

reps and sets
reps – one               sets – eight
rest – 45 to 60 seconds        tempo – maximal

Horizontal reaction bounds
From an upright, relaxed bouncing position, react quickly into a wide-stance, low squat before immediately launching yourself as far forward as you can, and landing softly on both feet.

  • Bounce on both feet for a few seconds, then drop into the squat
  • Keep moving and swing your arms, launching forward from both feet
  • Catch your body weight and land softly before repeating

reps and sets
reps – six          sets – four
Rest – 90 seconds         tempo – maximal

Alternate shuttle starts
A great variation on reaction starts. Perform a horizontal sprinting action on your hands before powering upwards and forwards.

  • Supporting 80% of your body weight with arms, chest and shoulders, slide knees to chest and back as fast as you can for five seconds
  • Take off fast from a high-knee, low-bum, high-chest position
  • Sprint for 15m. Then turn around and do the same again

reps and sets
reps – four            sets – four/five
rest – 90 seconds         tempo – max out

This article appeared in the March 2012 issue of Rugby World Magazine.

 

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