Another training tool that is used regularly is the speed chute, similar in concept to sled training, but with some great additional benefits. The use of parachutes brings into play an increased number of stabilizer muscles due to the nature of the wind resistance. With the wind shifting around the person will be making number micro adjustments to maintain the running line.

The chutes come in two sizes and more than one can be worn at a given time for stronger athletes. An additional benefit is the ease at which the chutes can be released making them ideal for contrast training.

Contrast training has been very popular in the strength area for a number of years and basically refers to the use of a major loading exercises used first then usually a body weight or significantly lightened load used immediately following the termination of the heavy set. For example, a heavy set for 5 reps in a squat followed by body weight jump ups onto a box so with the parachute you sprint out a set distance then release and sprint to a finish line without any loading just like spinning your tyres when you are stuck in sand or mud and then getting traction and flying out of the ruts.

So to contrast sprinting gives you maximum motor unit activation then once they are turned on they can not be shut off and you explode away once the chute is released.

When using this style of training in rugby I have the players work in pairs one holding the chute open and throwing it into the air to fully inflate, the player will sprint either from the ½ way line or try line which will give then either of the following options:

22m Loaded        28m Free
28m Loaded        22m Free
28m Loaded        28m Loaded

Again keeping the resisted session between 250 – 400m will give you an indication of how many reps you can do.

After you have used resisted speed I find it is a good practice to do some run throughs at 80 – 90% of maximum with good technique so the player can feel the difference. If the session has been one of low volume and the athlete is not fatigued you could even do some top end range speed as often I have found players to be faster after the resisted work. The resisted work as a very neural/motor unit specific warm up similar to wave loading in strength training where the second and third series of sets the athlete can use a heavy load for the same number of reps as in the previous series.

By a way of a conclusion the format I follow in the building of a training session is outlined below, just remember this is used with professional rugby players with well developed training ages and should not be used like a cook book recipe for the people you train.

Dynamic warm-up 10 minutes movement drills such as high knees, butt kicks, skips marches, perform the drill for 10 – 20 minutes and then accelerate out for 10 – 20 minutes walk back or continue to work up the field

Partner work holding your partner so they are balanced, hands on there chests leaning them forward to at least 60 degrees step to the side and release them into a acceleration action.
Plyometrics (60 – 100 foot contacts) bounds, skips, jumps, (attention to technique and quickness off the ground)
Resisted work (250 – 400m) sleds or parachutes vary each workout if doing twice per week. Run throughs form runs static stretch 10 – 15 minutes. The full workout should take about an hour to complete, err on the side of too little rather than going too much as the workout is the stimulus the improvement comes through the recovery process.

Enjoy your training.