SPSS Ltd
XLR8 Sports House
24a Acheron Drive
PO Box 8757
Riccarton, Christchurch
New Zealand
Ph: +64 3 343 4053
Fax: +64 3 343 4054 info@speedpowerstability.com
By Glenn Jenkins
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
Distances of 5-20 m are recommended with a maximum of 8 loaded sprints per session.
No more than 2-3 sessions per week.
Lead in with 3-4 sessions of loaded skipping.
Good body lean
Powerful drive
Sprint aggressively out of the sidesteps
Reach with the knee and “drive” do not
“reach” with the foot.
Watch for collapsing at the hip and ankle.
Focus on the weak side where
possible.
Combine swerves with sharp steps.
Emphasis the weak side for lateral
drills.
For more information on speed training please see the book
“Total Training For Rugby Fitness”. Written by top New Zealand professional
conditioner
Graham Lowe.
Specialists
in
Speed and Agility Training, Power Training, Quickness and Sports Training
Equipment.
Whether you are a teacher, coach, personal trainer, athlete, or physical
therapist we have something for you. XLR8® represents the very best in quality
sports training aids, physical education, strength conditioning and training
education.
