Tips To Enhance your Speed

As a Winger in Rugby or in Football your quickness as well as your agility are 2 of your most prized abilities

. The best wingers in the world be it at club or international arena train on keeping their pace and quickness up for as long as humanly possible.

Being a winger I personally have a number of drills I do on my own to help maintain my speed . You are going to need a few things first which you can easily find by doing a search on the internet or see on eBay.

These are simply a weighted vest, ankle weights and a speed parachute pack.

Keep in mind a good warm up before and warm down after each drill is vital.

My First Drill: Ankle Weights Drill

I sprint the full length of the pitch with ankle weights on my ankle. To start off with I would recommend you should try five sprints a day with this method to get your body used to it. Maybe you can start off with 60% pace for your first two sprints then steadily rise to 75 then 85 then sprinting at your full pace by your 5th sprint. Your rest periods should be the walk or alternatively the jog back to where you started. You will notice you get less out of breath and lighter when you run normally with no ankle weights. For the weights I would suggest 2.5lbs should be fine to start off with and you can steadily add more weights to themas you advance.

The Sessions for the Ankle Weights Drill

Three sprints sessions in the week will be ideal, sprinting with this drill, doing this drill, abiding by this training every other day is the ideal programme to enable you and your body to regain energy.

My 2nd Speed Drill: Weighted Vest Drill

This entails you doing full length sprints with a weighted vest on, this might be a bit strenuous for some so if you do go with this drill I would advise you ask your general health practiioner first that you are in the right shape to utilise this drill. In any case it is not a rush to get as heavy as possible on. Rather it is a steady consistent progression, start of gradually with 5kg in the weights for say every other day of sprints. Then in the next week upgrade the weights to 7kg and the week after 10kg.

The Sessions for the Weighted Vest Drill

3 sprint sessions a week will be ideal. For instance every other day so if you start on Monday then next session should be on Wednesday and the Third should be on Friday. This provides you with 24hours in between sessions to allow your body to rest. Just as with the ankle weights drill you should allow yourself the rest in between sprints to be the jog back or alternatively the walk back to where you started this will improve your fitness, breathing and speed as you progress through the drills and the weights.

My Third Drill: The Parachute Drill

This is a lighter version of the 2nd above; it entails you wearing a parachute backpack on your back and doing sprints with it. I tend to use this drill as a warm down after the weighted vest drill. However this drill can also be used on its own especially if you do not have a weighted vest at first. The Sessions for the Weighted Vest Drill

As this drill is not as hard I would say ideally ten sprints every other day should be ideal. However rather than doing them 10 at once what you can do is break them into 5 sprints now then take a break by jogging round the pitch at a slow but steady speed and then do the next 5 straight away.

Final Thoughts

Mental ability , quickness, confidence and fitness are all aspects that will improve and develop abide by these drills and I hope these drills help you to leave the competition staring at the back of your head as you zip passed them.

Tips To Enhance your Speed

By: Van Casey

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