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By Glenn Jenkins
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This article is based on the
belief that speed and quickness is a skill, not simply a fact of birth.
Rugby League is very dynamic, and unpredictable thus requires a combination of
multidirectional movements to be performed at explosive speed in order to evade
defenders when attacking or close down the space when defending.
In order to move with explosive speed and accelerate rapidly on the rugby
league pitch, players must develop specific speed strength. Speed strength is a
term used to describe the ability to generate great force or power through leg
drive. As the ability to generate ground forces through leg drive (hip
extension) determines stride length and speed of direction change, the
importance of training for speed strength become clear.
As with all forms of strength training an outside stimulus or load is required
to overload a specific movement pattern. The same principles that are applied
in the weight room in terms of adding load can also be applied to training
pitch but for different training goals.
The most effective and widely accepted means of adding overload to explosive
speed development is through Resisted Sprinting. Specific running resistance
overloads the drive muscles and forces greater neural (muscular) recruitment
that in turn increases the player’s ability to apply ground forces or drive.
This improves not only explosive linear speed (straight line) but the ability
to power out when changing direction, and also react with precision when
defending. Applying resistance from the shoulders is important to encourage a
forward lean and a lower center of gravity that assists with balance, agility,
contact situations, and rapid direction change.
One aspect of multidirectional explosive speed development that is often
ignored is lateral loading. Lateral speed strength is not only important to
strengthen lateral movement when defending but critical to the players ability
to rapidly change direction as side stepping at speed requires significant
levels of lateral speed strength. Lateral speed strength assists with keeping
the hip tall and leg “strong”. Collapsing at the hip and the inability to drive
the body mass in a lateral direction with power is one of the most obvious
weaknesses in rugby league players.
Resisted Sprinting Drills Using Power Speed Resistors Drills
1.
20m resisted skip
2. 20m resisted sprint
3. Resist and let go after 5m (sprint to 20m) (resisting partner
sprints from differing positions)
4. Let go with a side step
5. 10m lateral skip
6. 10m Lateral Run
7. Lateral run and let go after 5 m (sprint to 20m after a cross
over step)
Training Pointers
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Distances of 5-20 m are recommended with a maximum of 8 loaded
sprints per session.
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No more than 2-3 sessions per week.
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Lead in with 3-4 sessions of loaded skipping.
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Good body lean
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Powerful drive
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Sprint aggressively out of the sidesteps
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Reach with the knee and “drive” do not
“reach” with the foot.
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Watch for collapsing at the hip and ankle.
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Focus on the weak side where
possible.
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Combine swerves with sharp steps.
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Emphasis the weak side for lateral
drills.
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For more information on speed training
please see the book
“Total Training For Rugby Fitness”. Written by top New Zealand professional
conditioner
Graham Lowe.
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