straight line sprints
..include one drill in each session
1. Up and down clock sprints with 3 m jog start
4x 20m
3x 30m
2x 40m
1x 50m easy jog returns to start position
2. increasing intensity sprints -easy jog returns
Start 15m 30m 45m 60m
1. 50% 75% 90% 100%
2. 50% 75% 100% ------------------------------}
3. 50% 100% ---------------------------------------------------}
4. 100%-------------------------------------------------------------------------------}
3.Alternate distance sprints
Start 10m 20m
x ----------------------- } ============}
{-------------------------------------------------
sprint 10m , jog to 20m , turn and sprint back to startup and back=1 rep
complete 6 reps continuously then rest 30 secs and repeat for second set
4. Shuttles with speed chase
dball line goalline 1/2 way far10m
-----------------------}
{============
-------------------------------------------------------------------------------------------}
{------------------
===========}
{-------------------------------------------------------------------------------
Maximum effort:
start on deadball line , sprint to try line, touch line and return to deadball line running backwards.
up and back = 1 rep
do 5 reps and on 6th rep run forward , continue to sprint to 50m line as if chasing long kick.
Rest 1 min
Repeat 5 short + 1 long on way back.
For more information on fitness as well as all things rugby..........link to.............Fitness at www.rugbycoach.com
For those of you that haven't gone and looked yet, fitness help (as well as a site packed with rugby information on many topics and downloads of files from specific authors on subjects such as fitness, motivation and a weight training program as well.Make sure you check out the Mclean Download for a comprehensive fitness package.