Genuine Speed Training

You probably saw that Louis Rees Zammit is returning to Rugby Union after his attempt to make it to the NFL. When he left he was one of the fastest players in world rugby and is probably even quicker now. Speed is a huge asset in any sport, but especially rugby. However, very few people put genuine speed training in their training programmes. Rugby clubs hardly ever incorporate it, even though it is an ideal method to integrate into a rugby session. 

What is genuine speed training?

It means training that directly improves how fast you can move, not “fitness,” not “work rate,” not “running around a lot.” That means flat-out sprinting and plyometrics. To develop true speed, the work has to be:

-Max intensity

-Low reps

-Full recovery

Competitive sprinters rest 3-10 minutes between efforts, rugby players jog back and go again 20 seconds later. That’s not speed work. That’s conditioning. Different goal, different result.

Examples of real speed training

Plyometric types: bounding, hurdle hops, split jumps, depth jumps, broad jumps. All of these done quickly and explosively. Where you do say 3-4 sets of just 4–8 reps with 1–2 minutes rest between sets.

Sprinting: flying 10m, 20m sprints from varied starts (e.g. standing, falling, push-up start), hill sprints, or short resisted runs (sleds/bands). These are done fresh with focus on high speed. Any distance from 10m to 200m could be used if done at the right intensity.

Individual Programme Integration 

If you train alone then there are different ways to get this sort of training into your plan, try something like:

-Have a Dedicated Session – Head down your local athletics track, oval or field and do some sprints and plyometrics.

-Add it on to an existing session – You are already going to rugby twice a week and maybe have other sessions you do. There is nothing stopping you from putting some sprints and plyos, before, during or after the session.

-Put it at the start of a conditioning session – If you are doing jogging, or conditioning already then following your warm up you can do some speed work quickly, then continue with the rest of the planned session. This gives you the neurological quality up front, fitness work after. You preserve speed and build the other layers on top.

Team Session Integration 

If you’re a coach, build speed into the session structure without sacrificing time, most players love doing it because it doesn’t hurt much and feels great to unleash power. You can do this by 

-Start Your Sessions with sprint & speed work – Once the team are warmed up then spend the start the session with team plyometrics, sprints and competitions.  

-Add in Sprints & Plyometrics Throughout the Sessions – You can do a sprint or plyo drill every 10-15 minutes or so throughout a session, this works really well on days you are doing team walk throughs etc where the players are fairly fresh during the session. So, 6 x 100m, the first 100m is after 15 minutes of the session perhaps, and the last one is at the very end. 

-Have a Sprint / Plyometric Rotation – If you are using the RFU rotation coaching method where you have players on different stations, then simply make one of the stations plyometrics, the other sprints, alongside the other drills you have chosen and the game of touch rugby.

To ensure adequate rest on the drills simply adjust the number of lines within the drills, e.g. use 4 lines of 8 players, not 8 lines of 4 players to create natural rest periods. Do not be scared of longer rests if you want genuine speed work.

Gym vs Sprinting

A note on the gym, it supports speed but it is not a replacement for sprinting. Yes, your strength and force output matter, but if your fastest sprint of the week is a prowler push or most explosive movement is a trap bar jump, you’re missing the point. Speed comes from sprinting fast, regularly, and with intent. Nothing replicates the forces and impacts of sprinting as running really fast. 

What Does This Mean For You 

If you’re serious about getting quicker, whether for line breaks, recoveries, or simply standing out, you need to start treating speed like its own skill. Dedicate time, manage fatigue, and train it when you’re fresh. It’s one of the most overlooked, game changing pieces of the rugby fitness puzzle.

And the beauty is, it doesn’t take long. A handful of sprints done properly will do more for your speed than all conditioning grids combined. It is also good fun!  

Photo – The athletics track now and back in the day competing in 400m & doing plyometrics:

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