Rugby Acceleration: The True Techniques That Make You Electric!

Rugby Acceleration: The True Techniques That Make You Electric!

FREE 28 Day Rugby Program: https://coaching.benbealeyperformance...


0:00 - Acceleration is everywhere in Rugby
0:48 - 3 core elements that influence acceleration speed
1:55 - Drill 1: Wall Drills
2:25 - Drill 2: Sled/Harness Drills
2:43 - Drill 3: Hill Sprints
3:17- Free Rugby program and conclusion

3 Core Elements Influencing Acceleration Speed:

Posture:
Maintaining a low body position is vital for horizontal movement. When you lean forward and stay low, you’re better oriented to propel yourself forward effectively. Avoid standing up straight during the first few meters of sprinting—think of sprinting up a hill!

Piston-Like Leg and Arm Action:
Your arms and legs should work in sync for a rhythm that enhances acceleration. Think about driving your knees forward while extending your legs back and pushing away from the ground, all while snapping your arms powerfully back and down. This piston-like motion is key to accelerating quickly.

Maximal Strength:
Maximal strength is fundamental to getting up to speed. The initial steps of your sprint require applying high forces. Incorporating heavy lower body exercises, such as squats and split squats, into your training routine will significantly boost your ability to accelerate.

3 Essential Drills for Enhancing Acceleration:

Wall Drills:
Position yourself against a wall at a 45° angle and maintain that posture throughout the drill. Keep your body aligned from head to foot, squeeze your rear glute, and drive your front leg with your knee and toes up towards your head.
Complete 10-20 reps on each variation (marches, drives, switches, doubles, triples...).

Sled/Harness Drills:
Sled and harness drills enhance acceleration by forcing you into that critical low body position while adding weight for strength development. Incorporating both heavy and light sled work will enhance your strength and speed simultaneously.
Complete 5-10 metres as fast as possible. Pushing a sled helps lower body drive, both forward knee drive and pushing with the back foot. Using harnesses works the posterior chain more in the sprint if you are weaker in the glutes and hamstrings.

Hill Sprints:
These free drills require just a hill with a decent incline. Sprinting uphill for 5 to 10 meters encourages your body to adopt the positions necessary for effective acceleration while developing powerful drive. Remember, focus on speed, not endurance. Take heaps of rest when working on speed.