Archive for the ‘Speed’ Category

Speed session

Thursday, March 17th, 2011

Warm up for both speed and speed endurance session is -Rugby - Speed Session

  • 1 lap warm up, some stretching exercises
  • Low knees x 2 x 20m
  • High Knees x 2 x 20m
  • Fast low knees x 4 x 10m hard with 20m fast run off
  • 8x40m with 45 seconds recovery
  • 10x20m with 30 seconds jog recovery
  • 6x50m with 20m build up and 30m hard with jog back recovery
  • 8x30m with 30 seconds recovery
  • Circuit x 1 set(4 minutes) Left Lunge, Right Lunge, Press Ups, Sit ups, Jump Squats, Dips, Plank, High Knees

Speed Session -

  • 20m build up/20m hard/20m relax x 6 with walk back recovery
  • 4 x10m, 3x20m, 2x30m hard with walk back recovery.
  • 10m build up/20m hard/10m relax x 8 with walk back recovery
  • 10x10m hard with jog back recovery
  • 20m hard/10m relax/20m hard x 8 with walk back recovery

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Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, Physical, Player, Role, Ruckipedia, Site Articles, Speed, Strength and Conditioning, rugby development | View Comments

Getting Out Of The Blocks (P1)

Thursday, January 13th, 2011

Neural Potentiation is the firing up of the CNS (Central Nervous System) prior to performance or an event, which has been proven to enhance performance. You could liken it to a spark plug in a car engine. Neural potentiation has been widely used by athletes from many sports before competition. The normal procedure used to fire up the CNS is to lift medium to heavy weights before the competitive event in my experience 30 – 60 minutes before kick off seemed to have the best effect.

I have used Neural Potentiation when working with St. Helens Rugby League Club and it inadvertently coincided with the period of our greatest successes, winning the World Club Championship, the Super League, and the Challenge Cup Final.

Conditions

It is worth highlighting at this stage, that our gym in St.Helens was approximately 10 metres from our home dressing shed, so the initiation of firing up the CNS was far more difficult when playing away (for this we used powerbags, and occasionally brought Olympic bars and weights with our kit man, but space was always an issue).

Once the players bought into the practice it was only a matter of the players going into the gym before the match (at home) doing 3 x 6/8 reps of cleans, jammer, squats, bench throws or whatever suited them individually at any time between 10-25 minutes before warm up ( which lasts 17 minutes).

Mikey

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Speed and Agility

Tuesday, December 28th, 2010

SPEED and AGILITY

General Guidelines For Speed And Agility Drills

Rugby - speed and agility
Quality not quantity is the key for successful performance of these speed and agility drills. Keep the individual sprints short and rest completely between sets. Use the pointers below to optimize the training response:

1. Warm up properly. Speed and agility drills should not leave you out of breath.

2. Speed and agility drills should only be performed when the player is fresh, so either on separate days to other training or at the start of a training session after the warm up.

3. A typical session may consist of approximately 3-5 sets of 5 repetitions (each sprint being 1 repetition).

4. The number of sessions per week varies greatly. For most team sports speed and agility drills should be introduced late on in the pre-season phase. Two sessions a week is usually adequate. During the competitive season, one session per week may be enough.

5. The speed and agility drills below are suitable for many sports. To make them more rugby specific adapt them slightly to mirror the movement patterns in rugby.

Speed And Agility Drills

Here are some simple speed and agility drills

1. Basic Sprints Set 2 cones out 10-20 metres apart. Sprint from one cone to the next and  jog back to the start. Vary the start of the sprint to make the drill more sport specific or include a rugby ball. For example…

Face backwards with ball in hand, lie down with ball in front of you so you have to pick it up as you sprint, receive a pass from a team mate as you begin the sprint

2. Rolling Start Exactly the same as above except you jog for 10 metres before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well. Again to make the sprint more sport specific include a ball when you run.

3. Hill Sprints In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 metres) and allow extra rest between sets and reps.

4. Down Hill Sprints (Over speed training) Down hill speed and agility drills help to develop leg speed and co-ordination. This is sometimes referred to as over-speed training. Keep the distance short (10-15 metres) and make sure the hill is only slight.

5. Hollow Sprints Set 5 cones out in 20 metres intervals. Sprint 20 metres, jog 20 metres, sprint 20 metres and jog 20 metres to the final cone. Walk back to the start and repeat.

6. Cruise And Sprint Mark out a distance of 100 metres. From the start gradually accelerate to reach full speed at about 60 metres. Sprint all out for the final 40 metres.

To summarise  speed sessions need to be undertaken when the player is fresh, you cannot develop speed under fatigue. Always ensure complete recovery between reps.

 

 

 

 

Speed Endurance Drills For Rugby

Speed endurance training for rugby should is important to develop a solid fitness base.

During the rugby pre season two speed endurance sessions are required. This may be reduced to once a week during the competitive season. Because speed endurance training can be so demanding, keep session duration to 20-30 minutes maximum. Rest intervals should consist of active recovery ideally skill based using the rugby ball works well

 Out and Backs

Mark out 30 metres on training pitch. Place a cone at the start and at 5 metres intervals (7 cones in total).

Sprint from the starting cone to 5 metres cone and back. Turn and sprint to 10 metres cone and back to start. Sprint to 15 metres cone and back to start and so on until you sprint the full 30 metres and back.

Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.

Up The Clock/Down the Clock

Pace out 50 metres placing a cone at the start and then at 10 metre intervals (6 cones in total).

Starting at the first cone sprint all out for 10 metres and walk the remaining 40 metres.

Turn and sprint 20 metres and walk for 30 metres.

Turn and sprint 30 metres and walk for 20 metres.

Turn and sprint 40 metres and walk for 10 metres. Finally…

Turn and sprint 50 metres and then turn and sprint 50 meters again back to the start.

This is classed as one set. Rest for 90 seconds and repeat for a total of 4 sets. Rest for a full 3 minutes and repeat.

Cross Drill

Using 4 cones mark a box 30 metres by 30 metres. Place another cone in the center of the box.

Starting at the center cone sprint to each corner and back in a clockwise direction. Once you have completed a circuit rest for 60 seconds.

Perform a total of 6 circuits to complete one set. A session could contain up to 4 sets with a 3 minute rest interval between sets.

30 Second Drill

Mark out 3 distances  80 metres, 35 metres and 20 metres. The challenge is to complete the prescribed distances under 30 seconds.

1)   Run from the start to the 20 metre mark turn straight away and run back to the start point, do this 3 times under the 30 seconds. (A total of 6 runs)

2)   Take a 30 second recovery

3)   Run from the start to the 35 metre mark turn straight away and run back to the start point, do this 2 times under the 30 seconds. (A total of 4 runs)

4)   Take a 30 second rest

5)   Run from the start to the 80 metre mark turn straight away and run back to the start point, do this once (a total of 2 runs)

6)   Try to repeat this 2-3 times based on your levels of fitness.

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Posted in A, Adult- Community, Age, Agility, Category, Coaches, Colts- U18-19, Midi- U11-U12, Role, Ruckipedia, Site Articles, Speed, Strength and Conditioning, rugby development | View Comments

Nureal Potentiation

Tuesday, May 11th, 2010

Rationale

Nueral potentiation has  been widely used by athletes from many sports before competition.

I have used it myself when working with St. Helens Rugby League Club and it inadvertently coincided with the period of our greatest successes, winning World Club Championship, Super League, and Challenge Cup Final.
Conditions

It is worth highlighting at this stage, that our gym was approximately 10 metres from our home dressing shed, so the initiation of firing up the CNS was far more difficult when playing away. (for this we used powerbags, and occasionally brought Olympic bars and weights with our kit man, but space was always an issue)

Methods

Once the players bought into the practice it was only a matter of the players going into the gym before the match (at home) doing 3 x 6/8 reps of cleans, jammer, squats, bench throws or whatever suited them individually. At any time between 10-25 minutes before kick off.

The players reported (whether placebo/psychological or not ?????) they where starting and getting into the game quicker, we generally scored first (which is also down to the fact we had some class players) and the players felt they did’nt have to get  ’their second wind’
The reason for sharing this, today I had a personal experience of potentiation  (although totally unplanned) and it reminded me of how it can benefit performance.

Arranged to meet a training partner at 9.30 this morning, to do a high intensity power session, so with this in mind I got to the gym early and prepared myself, he as is usual turned up late.

The first lift we planned to do was 100 Kg Chain Squats-1 X 6,  110 Kg -2 X 4,  120 Kg- 2 X 2

We completed the first, second, and I managed the third set, unfortunately my training partner blew his back on set 3.
So being the good Samaritan I helped him out of the gym, into my car and drove him home, gave him loads of anti inflamms, and some food, and being the perfect gentleman did what every good S+C coach would do,  went straight back to the gym to restart my workout.
Driving back to the gym I felt I owed it to my prone (and in serious pain !) friend to dominate the big bad squat rack and chains, so I decided (rather recklessly) to kick off at 120 kg with the chains on my first squat, this was totally alien territory for me, but to cut a long story short my loadings ended up

120 Kg X 6
125 Kg X 4
130 Kg X 4
140 Kg X 2
142.5 Kg X 2

Where my vastly improved performance a result of potentiation ? was it a result of determination due to my mates injury ?
Who knows, who cares ! I was delighted and was able to really push the boundaries. (the rest of my session was not too shabby either !)

Mikey

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Posted in A, Adult- Community, Age, Category, Coaches, Colts- U18-19, General Fitness, Player, Power, Role, Ruckipedia, Site Articles, Speed, Strength, Strength and Conditioning, rugby development | View Comments

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