Unlocking Speed for Rugby Sprints and Chases: 7 Proven Strategies
Unlocking Speed for Rugby Sprints and Chases: 7 Proven Strategies

Unlocking Speed for Rugby Sprints and Chases: 7 Proven Strategies


In the fast-paced world of rugby, speed is an invaluable asset. Whether you’re sprinting to score a try or chasing down an opponent to prevent them from doing so, having the ability to accelerate and maintain top speed is crucial. But how do you develop the explosive speed required to excel in these high-intensity moments on the rugby field? In this comprehensive guide, we’ll delve into seven proven strategies that will help you enhance your speed for sprints and chases in rugby.

The Need for Speed in Rugby

Rugby is a physically demanding sport that demands a diverse range of skills, from tackling and passing to strategic gameplay. Among these, speed is perhaps one of the most prized attributes. Speed can be a game-changer in rugby, enabling you to outpace opponents, create scoring opportunities, and save your team from conceding points. But before we dive into the strategies for developing speed, let’s first understand why it’s so crucial.

The Importance of Speed in Different Aspects of Rugby

  1. Offensive Weapon: Speed can turn an average player into a formidable offensive force. It allows you to burst through gaps in the defense, leaving defenders trailing behind as you head for the try line.
  2. Defensive Advantage: On the defensive end, speed enables you to chase down opponents who have broken through the defensive line, preventing them from scoring. It also helps you cover more ground during kick-offs and punts.
  3. Counter-Attacking: When the opposing team kicks the ball to your side, having speed can turn a seemingly innocuous situation into a scoring opportunity. With rapid acceleration, you can catch the ball on the fly and launch a counter-attack that catches the opposition off guard.
  4. Support Play: Speedy players are often the first to arrive at breakdowns and rucks, providing crucial support to their teammates and ensuring a steady flow of possession.

Now that we’ve established the importance of speed in rugby, let’s explore the strategies that will help you develop and maximize this essential attribute.

1. Sprint-Specific Training

Enhancing Your Sprint Mechanics

To become a speedster on the rugby field, you need to focus on improving your sprint mechanics. Proper sprinting technique is the foundation of speed. Here are some key elements to work on:

a. Posture

Maintain an upright posture while sprinting. Leaning forward or backward can lead to inefficiencies in your stride, slowing you down. Keep your head in a neutral position and your eyes fixed on the horizon.

b. Arm Movement

Your arms play a crucial role in propelling you forward. Swing them in a coordinated manner, driving them back and forth as your legs move. The movement should be powerful but controlled, with your elbows bent at a 90-degree angle.

c. Leg Action

Focus on a high knee drive and powerful leg extension. Your feet should make minimal contact with the ground, ensuring each step propels you forward. Work on developing explosive leg strength to maximize your stride length.

Drills to Improve Sprint Mechanics

  1. Acceleration Sprints: Practice short sprints (10-20 meters) from a standing start. Focus on achieving maximum acceleration within the first few steps.
  2. Flying Sprints: Start from a running position and accelerate for 20-30 meters. This helps improve your top-end speed.
  3. Hill Sprints: Sprinting uphill forces you to apply more force, enhancing your leg strength and power.
  4. Overspeed Training: Use resistance bands or downhill sprints to simulate faster leg turnover, improving your sprinting cadence.

2. Strength Training

Building a Strong Foundation

Speed is not just about leg turnover; it also depends on your strength and power. Strength training is essential to build the necessary muscle mass and explosive power required for quick acceleration. Key exercises include:

a. Squats

Squats are a staple for building lower body strength. They target your quadriceps, hamstrings, and glutes, which are crucial for generating power in your sprint.

b. Deadlifts

Deadlifts work on your posterior chain, including your lower back, hamstrings, and glutes. A strong posterior chain is essential for maintaining proper sprint posture.

c. Plyometrics

Plyometric exercises like box jumps and depth jumps can improve your explosive power. These exercises mimic the quick, forceful movements required in rugby sprints and chases.


Incorporate periodization into your strength training program. This involves dividing your training into specific phases, each with a different focus. For example, one phase might emphasize hypertrophy (muscle growth), while another focuses on power development.

3. Agility and Change of Direction Training

Evading Defenders with Agility

Speed in rugby isn’t just about straight-line sprints. It’s also about being able to change direction quickly and evade defenders. Agility drills are crucial for this aspect of the game.

a. Cone Drills

Set up cones in various patterns and practice weaving in and out of them at high speed. This improves your ability to change direction rapidly.

b. Ladder Drills

Use an agility ladder to perform quick footwork drills. Ladder drills enhance your foot speed and coordination.

c. Reaction Drills

Work on reaction time by having a partner call out directions, and you react accordingly. This simulates the unpredictability of the rugby field.

4. Plyometric Training

Enhancing Explosiveness

Plyometric exercises focus on explosive movements and can significantly improve your speed and power. Incorporate these exercises into your training regimen:

a. Box Jumps

Jump onto a box or platform, landing softly and immediately springing back up. Box jumps develop explosive leg power.

b. Depth Jumps

Stand on a box, step off, and upon landing, immediately jump as high as you can. This exercise improves your ability to generate power quickly.

c. Medicine Ball Throws

Throwing a medicine ball against a wall or to a partner requires explosive power from your entire body, making it an excellent plyometric exercise.

5. Speed Endurance Training

Maintaining Speed Over Distance

In rugby, you often need to maintain your speed over longer distances, especially when chasing down opponents or supporting breakaways. Speed endurance training is crucial for this.

a. Interval Runs

Perform sprint intervals with short rest periods. For example, sprint 100 meters, rest for 30 seconds, and repeat. This simulates the stop-and-start nature of rugby.

b. Fartlek Training

Fartlek, which means “speed play” in Swedish, involves alternating between periods of sprinting and jogging. This type of training builds both speed and endurance.

6. Proper Nutrition and Hydration

Fueling Your Speed

Speed development isn’t just about training; it’s also about what you put into your body. Proper nutrition and hydration are essential for peak performance.

a. Balanced Diet

Consume a well-balanced diet rich in carbohydrates, proteins, healthy fats, vitamins, and minerals. Carbohydrates provide the energy needed for sprinting, while protein aids in muscle repair and growth.

b. Hydration

Dehydration can significantly impair your performance. Drink plenty of water before, during, and after training and games to stay properly hydrated.

c. Supplements

Consider adding supplements like creatine, which can enhance explosive power and speed. However, consult with a sports nutritionist or healthcare provider before adding supplements to your diet.

7. Rest and Recovery

Allowing Your Body to Adapt

Rest and recovery are often underestimated but are crucial for speed development. Overtraining can lead to injuries and hinder progress.

a. Sleep

Aim for 7-9 hours of quality sleep per night. During deep sleep, your body repairs and rebuilds muscle tissue, crucial for recovery.

b. Active Recovery

Incorporate light, low-impact activities like swimming or cycling on rest days. This helps improve blood circulation and reduce muscle soreness.

c. Massage and Stretching

Regular massages and stretching sessions can help alleviate muscle tightness and prevent injuries.


Developing speed for sprints and chases in rugby is a multifaceted process that involves enhancing your sprint mechanics, building strength and power, working on agility, and incorporating various training methods. Additionally, proper nutrition, hydration, and adequate rest play a pivotal role in your journey toward becoming a faster rugby player.

By dedicating yourself to these seven proven strategies, you can unlock your full speed potential and make a significant impact on the rugby field. Remember, speed development is a continuous journey, so stay committed, stay hungry, and watch as your performance on the pitch soars to new heights.