Touch Rugby is a fast paced game, can you keep up? The standard of play at the Fijian Cup is near world class and we insist that you bring your A-game.
The locals aren’t called the Flying Fijians for nothing! These guys and girls have been blessed by the rugby gods with natural pace and agility.
If you want to be able to keep up you’ve gotta start training now. To help you work on your speed in the run up to the Fijian Cup start incorporating some of these drills into your sessions, on and off the pitch.
Weighted Sled Pulls
You don’t have to have access to a flashy gym to do this exercise, although it helps. You can create your own sled pull using a car tyre and a rope.
Weighted sled pulls have been proved to increase the power in the legs.
Quite simply, the more power you have in your legs the faster you will be able to sprint.
Be careful not to overload your sled too early on in your progressive training as this can have a detrimental effect on your sprinting technique.
Check out this video for a bit of inspiration.
EMBED VIDEO – https://www.youtube.com/watch?v=CQ8bDwVqLxA
Single Leg Hurdle Jumps
These are a super simply way to work on your multi-directional speed.
Stand on one leg and brace into a high squat position, immediately power into a single leg broad up propelling yourself over a low hurdle.
Focusing on driving your hip and knee forward rather than up.
Land on the same foot as softly as possible.
Check out this video for a demonstration;
EMBED VIDEO – https://youtu.be/FW-4KKm76x0
Circle Around the Cone
This is a great drill to help improve not only your fast feet but explosive sprinting power too.
All you need is one cone to pedal around and a marker for the sprint finish line, 7-10m away from the single cone.
Start in front of the cone and use fast feet to pedal around the cone. Once you’ve completed one circle around the cone immediately sprint the 7-10m across the finish line, full acceleration.
Be sure to stay as tight as possible to the cone and use all your explosive force in your first step into the sprint.
For an example, watch this video.
EMBED VIDEO – https://www.stack.com/video/5420724290001/treston-decoud-s-circle-around-the-cone-drill-for-fast-feet-and-tight-cuts
These drills may seem simple but they will make a big difference to your speed game if practiced regularly.