Rugby drill tips for assisted running

The following assisted running drills and tips are aimed at helping your players boost their speed and rugby fitness.

Making your players run downhill might seem like a prop forward's dream sprinting drill, but this 'overspeed' training will improve their running. Why? Because the player will be reaching speeds they will not normally be able to get to, so attuning their brains to run faster.

The science

Overspeed training is aimed at opening up the "neuro-motor patterns" to the brain. It trains the nervous system to make the body run faster. This is in contrast to "metabolic methods", which build up the muscle systems to run faster, such as uphill running.

Therefore to become faster, rugby players should use both methods of fitness training – rugby drill to train the mind and the body.

Downhill sprinting drills

Find a suitable incline. This should be no greater than one in ten and most clubs have some part of the training ground which has a slight incline.
Players should run as fast as they can while remaining in control. A good tip is that arm movements indicate control. The arms should be bent at approximately right angles and the arms should be rotating about the shoulder in a forward and backward direction, rather than side to side.
If the head is held up and jaw relaxed, then the player should be able to feel in control and faster.

Running with the wind tip

Running with the wind has a similar effect as the downhill method. The only trouble is the vagaries of the weather. The wind might not be strong enough or too strong – however it is worth taking the opportunity to use it when it is there.

Harness drill

Here the coach stands in front of the player with an elasticised harness attached to both of them. The player then walks back to the extent of the stretch and uses the stored energy in the elastic to propel themselves forward. Therefore the player experiences speeds faster than they would expect to achieve without being pulled along.

In my opinion this coaching tip is a bit gimmicky, although it may be suitable for high-class athletes.

Use a mix of running drills

To get your players to run faster, use a mix of sprint conditioning, resistance training, and overspeed training. The players should finish off with unfettered running on the flat.

This article is taken from the Better Rugby Coaching e-newsletter. Click here to sign up and get free rugby drills, tips and skills twice a week.

Click here for hill running drills and coaching tips.