Train for Speed and Explosiveness in Rugby: Unlock Your Full Potential on the Field
Train for Speed and Explosiveness in Rugby: Unlock Your Full Potential on the Field

Train for Speed and Explosiveness in Rugby: Unlock Your Full Potential on the Field


Are you a rugby player looking to take your performance to the next level? Do you dream of leaving your opponents in the dust as you sprint towards the try line or powering through tackles with unstoppable force? Speed and explosiveness are two crucial attributes that can make all the difference in a rugby match. Whether you’re a seasoned player or just starting your rugby journey, this comprehensive guide will equip you with the knowledge and tools to train for speed and explosiveness effectively.

The Key to Success: Speed and Explosiveness Defined

Before we delve into the training techniques and drills, let’s take a moment to understand what we mean by speed and explosiveness in the context of rugby.

Speed is the ability to cover ground rapidly, whether in short sprints or during sustained runs. A speedy player can create breakaway opportunities, catch opponents off guard, and ultimately score points for their team. It’s not just about being the fastest player on the field; it’s about maintaining that speed over various distances.

Explosiveness, on the other hand, refers to the ability to generate force rapidly, allowing you to make sudden bursts of power and change direction quickly. Explosiveness is what enables you to break through tackles, fend off defenders, and perform agile movements with precision.

In rugby, a combination of both speed and explosiveness is what sets exceptional players apart from the rest. Let’s explore the training methods that will help you unlock your full potential on the field.

1. Plyometric Power: Unleash Your Explosive Strength

Plyometric exercises are a cornerstone of training for explosiveness. They involve quick and powerful movements that engage your muscles to generate maximum force in a short amount of time. Plyometrics train your neuromuscular system to produce rapid contractions, translating to explosive power on the rugby pitch. Here are some key plyometric exercises to incorporate into your routine:

Box Jumps: Reach for New Heights

Box jumps are a classic plyometric exercise that targets your lower body, primarily your quadriceps, hamstrings, and glutes. To perform box jumps:

  1. Find a sturdy box or platform that challenges you without compromising safety.
  2. Stand in front of the box with your feet shoulder-width apart.
  3. Bend your knees and swing your arms back to gain momentum.
  4. Explode upwards and forwards, jumping onto the box with both feet.
  5. Land softly, absorbing the impact through your legs.
  6. Step down gently and repeat for several repetitions.

Medicine Ball Throws: Build Upper Body Explosiveness

Medicine ball throws are excellent for developing explosive power in your upper body, particularly in your chest, shoulders, and core. To perform medicine ball throws:

  1. Stand with your feet shoulder-width apart, holding a medicine ball at chest height.
  2. Squat down and engage your core muscles.
  3. Explosively extend your hips and throw the ball overhead with both hands.
  4. Catch the ball on its way down and immediately repeat the movement.
  5. Aim for a smooth and fluid motion, generating maximum force with each throw.

Depth Jumps: Train for Reactive Power

Depth jumps are an advanced plyometric exercise that helps train your body to absorb and react to impact quickly. To perform depth jumps:

  1. Find a stable platform or box at a moderate height.
  2. Stand on top of the box, facing forward.
  3. Step off the box and, upon landing, immediately explode upwards into a vertical jump.
  4. Focus on a quick and explosive movement, minimizing ground contact time.
  5. Land softly with bent knees to reduce the impact on your joints.
  6. Perform several repetitions, ensuring each jump is as explosive as the first.

2. The Need for Speed: Mastering the Art of Sprinting

Sprinting is a fundamental aspect of rugby, whether you’re chasing down an opponent or making a break towards the try line. To improve your speed, you need to focus on specific sprint training techniques:

Interval Sprints: Boost Your Acceleration

Interval sprints are a highly effective way to improve your acceleration and top speed. This training method involves alternating between short bursts of maximum effort and periods of rest or low-intensity recovery. Here’s how to perform interval sprints:

  1. Find a suitable flat surface or rugby field.
  2. Mark two points approximately 40 meters apart.
  3. Sprint from the starting point to the finishing point at maximum effort.
  4. Walk or lightly jog back to the starting point to recover.
  5. Repeat for several sets, gradually increasing the number of repetitions as your fitness improves.

Hill Sprints: Conquer the Inclines

Hill sprints are an excellent way to build strength and speed simultaneously. Running uphill forces your muscles to work harder, making the flat terrain feel more manageable. To perform hill sprints:

  1. Find a hill with a moderate incline.
  2. Start at the bottom of the hill in a sprinting stance.
  3. Explode forward, driving your knees high and pumping your arms.
  4. Sprint uphill at maximum effort, focusing on maintaining proper form.
  5. Walk or slowly jog back down the hill to recover.
  6. Repeat for several repetitions, gradually increasing the number of sprints as your fitness improves.

Resistance Sprints: Overcoming Obstacles

Resistance sprints involve adding extra resistance to your sprints, such as using a resistance band or a sled. This training method challenges your muscles to work harder and develop more power. To perform resistance sprints:

  1. Attach a resistance band or sled to your waist.
  2. Position yourself in a sprinting stance, with the band or sled behind you.
  3. Explode forward and sprint while pulling against the resistance.
  4. Perform several sets of resisted sprints, allowing for adequate recovery between sets.

3. Building the Foundation: Strength Training for Explosiveness

Strength training is essential for rugby players, as it forms the foundation for explosive movements and overall performance. Compound exercises that engage multiple muscle groups simultaneously are especially beneficial. Here are some key strength training exercises to include in your routine:

Squats: The King of Lower Body Strength

Squats are a fundamental exercise for building lower body strength, particularly in your quadriceps, hamstrings, glutes, and core. To perform squats:

  1. Stand with your feet shoulder-width apart and a barbell resting on your upper back (across your trapezius muscles).
  2. Initiate the movement by pushing your hips back and bending your knees.
  3. Lower your body into a squat position, ensuring your knees track in line with your toes.
  4. Aim to go as low as your mobility allows, ideally reaching a 90-degree angle at the knees.
  5. Drive through your heels to stand back up and return to the starting position.

Deadlifts: Mastering Full-Body Power

Deadlifts are a compound exercise that engages your lower back, glutes, hamstrings, and forearms. They’re excellent for developing full-body strength and explosiveness. To perform deadlifts:

  1. Stand with your feet hip-width apart and a barbell on the ground in front of you.
  2. Bend at the hips and knees to grab the barbell with an overhand or mixed grip.
  3. Keep your back straight and chest up as you lift the barbell by extending your hips and knees.
  4. Stand tall, holding the barbell at your hips, and squeeze your glutes.
  5. Lower the barbell back down with control, keeping it close to your body.

Power Cleans: Mastering Explosive Lifts

Power cleans are a dynamic and explosive exercise that targets your hips, quadriceps, hamstrings, shoulders, and upper back. They mimic the explosive movements required in rugby, making them an excellent addition to your training. To perform power cleans:

  1. Start with a barbell on the ground and your feet shoulder-width apart.
  2. Bend at the hips and knees, keeping your back straight, to grab the barbell with an overhand grip.
  3. Explosively lift the barbell by extending your hips, knees, and ankles simultaneously.
  4. As the barbell rises, shrug your shoulders and pull your elbows high.
  5. Catch the barbell at your shoulders in a front squat position.
  6. Stand up to complete the movement, then lower the barbell back down with control.

4. The Art of Agility: Enhancing Your Quickness and Reflexes

Agility is a vital aspect of rugby, allowing you to change direction quickly, evade defenders, and maintain control during dynamic movements. Agility drills challenge your body to adapt rapidly, improving your responsiveness on the field. Incorporate the following agility drills into your training:

T-Drill: Mastering Lateral Movement

The T-drill is a classic agility drill that helps you improve lateral quickness and change of direction. To perform the T-drill:

  1. Set up five cones in the shape of a “T” on the ground, with two cones forming the base and three cones forming the top of the T.
  2. Start at the base of the T in a low athletic stance.
  3. Sprint forward to the middle cone of the top of the T.
  4. Side shuffle to the left cone and touch it with your hand.
  5. Side shuffle to the right cone and touch it with your hand.
  6. Backpedal to the starting position to complete one repetition.
  7. Repeat for several sets, focusing on quick and controlled movements.

5-10-5 Drill (Pro Agility Drill): Mastering Quick Turns

The 5-10-5 drill, also known as the pro agility drill, is a staple in many sports to enhance quick changes of direction. To perform the 5-10-5 drill:

  1. Set up three cones in a straight line, with five yards between each cone.
  2. Start in a three-point stance at the middle cone.
  3. Upon the signal, sprint to the right cone and touch it with your hand.
  4. Change direction quickly and sprint to the left cone, touching it with your hand.
  5. Finally, sprint back to the middle cone to complete the drill.
  6. Focus on explosive lateral movements and tight turns throughout the drill.

Reactive Agility Drills: Mastering Adaptability

Reactive agility drills involve unpredictable movements and are excellent for improving your ability to react swiftly to changing situations on the field. Here’s an example of a reactive agility drill:

  1. Set up cones or agility ladders in various patterns.
  2. Have a training partner call out a specific pattern or movement.
  3. React to your partner’s cues and quickly navigate the cones or ladder as instructed.
  4. Vary the patterns and movements to keep the drill challenging and engaging.

5. HIIT: Cardiovascular Conditioning for Explosiveness

High-Intensity Interval Training (HIIT) is a training method that alternates between short bursts of high-intensity exercise and brief periods of rest or lower-intensity activity. HIIT enhances your cardiovascular fitness, endurance, and explosiveness. Incorporate HIIT workouts into your training routine to improve your rugby performance:

Sample HIIT Workout:

  1. Warm-up: Begin with 5-10 minutes of light jogging or dynamic stretching to prepare your muscles for the intense workout ahead.
  2. Sprint Intervals: Sprint at maximum effort for 20 seconds.
  3. Rest: Take a 10-second rest between each sprint interval.
  4. Repeat: Perform a total of 8-10 sprint intervals, depending on your fitness level and experience.
  5. Cool Down: Finish the HIIT session with 5-10 minutes of light jogging or walking to gradually bring your heart rate back to normal. Follow up with static stretching to help your muscles recover and prevent stiffness.

Remember, HIIT is intense and places significant stress on your body. Perform HIIT workouts no more than three times per week, allowing at least one day of rest between sessions. Additionally, ensure you’re adequately warmed up before starting and take the time to cool down properly afterward.

6. Train Speed and Explosiveness Together: Unleashing Your Full Potential

While speed and explosiveness are distinct attributes, they often work together on the rugby field. Your ability to sprint explosively and change direction with speed can be a game-changer. As you progress in your training, integrate exercises and drills that focus on both speed and explosiveness:

Speed with Resistance: Building Power

Incorporate resistance training into your sprint sessions to develop more power in your lower body. You can use a resistance band or a parachute to add resistance to your sprints. Here’s how to perform sprints with resistance:

  1. Attach a resistance band or a parachute to your waist.
  2. Position yourself in a sprinting stance, with the band or parachute behind you.
  3. Explode forward and sprint while pulling against the resistance.
  4. Perform several sets of resisted sprints, allowing adequate recovery between sets.

Explosive Starts: Launching Forward with Power

Work on your explosive starts from various positions, simulating game-like scenarios. Rugby often requires players to start from unconventional positions, such as lying on your stomach or kneeling. Here’s how to practice explosive starts:

  1. Start lying on your stomach or kneeling on the ground.
  2. Upon the signal, explode forward as quickly as possible, mimicking a quick start from a ruck or a scrum.
  3. Focus on generating maximum force from the initial movement.

Reactive Agility Drills: Adapt and React

As mentioned earlier, reactive agility drills are valuable for training your adaptability on the field. Incorporate reactive agility drills into your training sessions to improve your responsiveness to unpredictable situations.

By combining speed and explosiveness training, you’ll enhance your overall athleticism and transform yourself into a more formidable rugby player.

7. Rest and Recovery: The Silent Key to Progress

As you train for speed and explosiveness, remember that adequate rest and recovery are crucial for your progress and overall well-being. Rugby is a physically demanding sport, and your body needs time to recover from intense training sessions. Here are some essential rest and recovery strategies:

Sleep: The Ultimate Recovery Tool

Ensure you get 7-9 hours of quality sleep each night. Sleep is the time when your body repairs and strengthens itself, allowing your muscles to recover and adapt to the training stress.

Nutrition: Fuel Your Performance

Proper nutrition is essential for supporting your training efforts. Consume a balanced diet that includes an adequate amount of protein, carbohydrates, and healthy fats. Stay hydrated throughout the day to maintain peak performance.

Stretching and Foam Rolling: Easing Tension

Engage in regular stretching to improve flexibility and reduce the risk of injury. Additionally, use a foam roller to release muscle tension and improve recovery after intense training sessions.

Active Recovery: Keep Moving

On your rest days, consider engaging in light activities like walking, cycling, or swimming. Active recovery promotes blood flow to your muscles, aiding in recovery and reducing soreness.

8. Measure Your Progress: Stay on the Path to Success

As you embark on your journey to enhance your speed and explosiveness, tracking and measuring your progress is essential. Keeping a training journal allows you to record your workouts, sets, repetitions, and weights used. Additionally, note how you feel during and after training sessions. Regularly reviewing your journal will help you identify areas of improvement and provide insight into your training’s effectiveness.

Set measurable goals for your speed and explosiveness and revisit them regularly. Celebrate your progress, no matter how small, and use it as motivation to continue pushing yourself towards your full potential.


Training for speed and explosiveness in rugby requires commitment, dedication, and hard work. By incorporating plyometric exercises, sprint training, strength training, agility drills, and HIIT into your training routine, you’ll unlock your full potential on the rugby field. Remember to prioritize rest and recovery to support your progress and prevent overtraining.

As you embark on this journey, always seek guidance from qualified coaches or trainers to ensure you’re performing exercises correctly and safely. Your training should be tailored to your individual needs and goals. Embrace the challenge, stay focused, and push your boundaries. With determination and perseverance, you’ll transform yourself into a faster, more explosive, and ultimately more dominant rugby player. Get out there and seize the opportunity to become the best version of yourself on the rugby pitch.