fitness training - Sprint training
develop your speed you need to be performing sprint training. However,
there are different components to speed and thus the way to focus
Speed in its
simplest terms is the time it takes to cover a distance. It is a
product of stride length and stride frequency. The winner over a
certain distance is deemed the fastest e.g. the winner of Olympic
100m final is deemed the fastest man/women in the world.
In rugby, as
in other sports, speed is found to be more complex than first appears
being made up of three different components:
The time it
takes to go from a standing or slow speed to maximum or higher speed.
It takes between 20 - 50m to reach top speed, with elite Olympic
sprinters attaining maximum speed at around 50m while novices needing
just 20m. The ability to accelerate is heavily influenced by leg
velocity (speed) that can be achieved. The maximum top speed displayed
by an athlete is dependent upon neuromuscular co-ordination and
the legs fast speed strength.
to maintain maximum speed or the ability to repeatedly perform successive
sprints at the same speed. Speed endurance is dependent upon the
metabolic conditioning of the anaerobic fast and medium systems
to move a body part at the highest possible velocity. . In rugby
quickness is important for passing and kicking the ball or in throwing
a fake directional move e.g. side-step. It is closely related to
the bodies neuromuscular co-ordination and speed strength.
your speed is your technique. This can be developed using certain
drills and also restoring ideal posture through static stretching
and teaching the body optimal co-ordination.
training for different abilities.
is no one technique that will produce dramatic improvements in each
facet of speed. Instead the athlete needs to address all qualities
to allow him to be seen as 'fast' across the pitch and for the whole
duration of the game.
different methods involve targeting distance between 20 - 400m
in length with varying rest periods and number of reps. The key
to when and how to use each one is dependent upon the law
training is just one of the different training areas any serious
rugby player should focus upon.
mains areas to focus upon are agility,
core and flexibility.
The combination of these based upon your specific needs will produce
optimize the benefits from training any conditioning routine must
be backed up by nutrition.
The most effective sports nutrition system in the world is metabolic
typing. It is used by many professional teams. It is based on
discovering your unique nutritional needs.
final aspect of performance is ensuring the mind is tuned for success.
This can be done by using Emotional
freedom technique (EFT). A powerful psychological