When building SPEED for junior players, it's different to training senior players. Their bodies are still growing and they are still building their co ordination. So, it's important to concentrate on the fundamentals. Here are a few key things for to work on. Strength -  This is the foundation of athleticism. Concentrate on building relative strength (the amount of strength to body size) through body weight exercises like squats, nordic curls, push ups etc. Jumping - Also know as plyometrics. this will build power which is a key ingredient to building SPEED. Perform exercises l ..read more

Rugby, often dubbed as a collision sport, demands an exceptional blend of speed, strength, and fitness from its players. For young rugby enthusiasts, the pre-season isn't just a phase to go through; it's a golden opportunity to lay the foundation for a successful and enduring upcoming season. In this article, we will delve into why young rugby players must dedicate themselves to improving their speed, strength, and fitness during pre-season. 1. Speed: The Need for Explosiveness In rugby, speed is a game-changer. It's the ability to break through the opposition's defensive line, chase down an ..read more

Fast footwork is a fundamental skill for young rugby players, and it serves as the bedrock of their performance on the field. In this formative stage of their rugby journey, developing the ability to move their feet swiftly is essential. Fast footwork enables these young players to navigate the field with agility, evade opponents, and seize opportunities in the blink of an eye. Whether it's executing a rapid sidestep to avoid a tackle or accelerating explosively to chase down the ball, fast footwork grants them a competitive advantage. Moreover, it fosters self-assurance and adaptability, all ..read more

We all love confidence. Confidence allows us to execute skills on the field with accuracy, engage in tackles with conviction, bounce back quicker from mistakes and enjoy the game a lot more. But how do you build confidence? Through my 25 years coaching experience and seeing first hand players that have come to me low in confidence and leave with a boost of confidence, I can confidently say that improving your speed, strength and fitness (athletic performance) will do the trick. The reason I say to work on your speed, strength and fitness to improve your confidence is because your entire game ..read more

As a rugby player, we need to be extremally strong, we need to be explosive, fast, agile and coordinated. So how do you cover all of these areas through strength training? Firstly we need to be thinking about what movements we perform on the rugby field then start training those movements. The biggest mistake rugby players make when it comes to strength training is that they train like a bodybuilder. They perform exercises to just build muscle and not to improve their tackling strength, speed, agility and power. So To build rugby strength, you need to be training movements not muscle groups. Y ..read more

When I suggest to a player that they need to include strength training to become faster, I get a funny look and often a reply that goes something like this: “Coach, I said faster not stronger”. Guess what? Strong rugby players are generally faster rugby players. Greater strength allows you to produce more force into the ground - a key component to speed. If you don’t believe that strength training will improve your speed, just look at 100m sprinters and look how big and powerful their legs are. Let me clear this up, when I talk about strength for speed, I’m not talking about how much you can ..read more

The job of our core is to provide balance and stability when we sprint, sidestep, pass, tackle, jump and even catch. Without a strong core we lose control especially through rapid speed and change of direction. There is more to improving your core strength then doing 100 sit ups everyday. Just like any athletic skill, there is a process and core strength is no different. Let me introduce you to the 3 phases of building core strength (and maybe even a six pack!!) to become a faster and explosive player. Phase #1 - Stability First you need to focus on improving your trunk stability and bracing ..read more

Rugby is a game decided by explosive movements that happen within a split second, such as breaking away from a defender, or accelerating through the gap of the defence. A fast first-step is the ability to get off the mark quickly and explosively which will give you a head start every time over your opponents. It’s something that all rugby players need to have in their repertoire. Understanding the keys to developing first step quickness and applying them to your speed training is what can help you fly past defenders, and keep your coach happy too! So, let’s look at 3 ways you can improve your ..read more

The quickness of your feet plays a major role on how effectively you move around the field but also being able to put on an explosive sidestep. If your sidestep technique is solid, and your feet are fast enough, you will run rings around the opposition. Here are my 3 easy ways to develop foot speed. 1. JUMP ROPE Boxers and Cricketers have used this ancient technique to improve their foot speed so why can't Rugby players? This is an effective technique for young players and it's one of the simplest foot speed drill ever. Jump rope improves effectiveness in movement, coordination and balance. I ..read more

Being able to speed off-the-mark explosively is a coveted skill by most rugby players. As soon as you catch the footy, you are off-the-mark like a lightning bolt, or as soon as the opposition has broken through the line of defence you are on their tail immediately making that awe-inspiring try-saving tackle. Reaching speeds of 35km per hour, watch these players and their explosive speed. It never ceases to amaze me how deadly lightning speed can be, in both attack and defence. https://www.youtube.com/watch?v=7c5LuoM3uwc The ability to take off explosively can be broken down into two components ..read more