Speed is often seen as a natural talent – either you’ve got it, or you don’t. But the truth is, anyone can improve their speed with the right approach. The key isn’t just running more or harder, it’s about training smarter.
But how do you train smarter to get faster?
Here’s the answer:
1. Focus on Acceleration
Speed isn't just about running fast – it’s about how quickly you can get up to full speed. The first few meters are critical in any game situation.
Smart Training Tip: Practice short sprints (5-10m) to improve your reaction time and explosive power. Focus on your form, drive through your legs, and concentrate on a strong, fast start.
2. Work on Technique, Not Just Power
Too often, players focus on raw power but forget that running mechanics play a huge role in speed. Efficient running form leads to faster times and less wasted energy.
Smart Training Tip: When sprinting, keep your posture upright, your core tight, and focus on driving your knees and arms in a fluid motion. Small adjustments in form can yield significant gains.
3. Train for Quick Changes of Direction
Speed isn’t just about straight-line sprinting – you need to be able to react and change direction in an instant, especially in rugby, league, touch, and Oztag.
Smart Training Tip: Include cone drills, shuttle runs, and ladder drills to work on your agility and the ability to quickly shift direction without losing speed.
4. Build Explosive Power
Power is the force behind your speed. The more power you generate, the faster you’ll move.
Smart Training Tip: Plyometric exercises like box jumps, squat jumps, and sprints with resistance help to develop that explosive power, which is crucial for a quick start or breaking through tackles.
5. Recovery is Key
Training harder doesn’t always mean training smarter. Speed requires recovery to ensure your muscles are ready for the next sprint.
Smart Training Tip: Make sure you’re getting enough rest and practicing active recovery, like light jogging or foam rolling, to keep your body in peak condition.
Comments