Outline. Newton's laws of motion What is speed? The technical and physical demands of speed Speed training parameters Rugby specific speed training

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2 Linear speed

3 Outline Newton's laws of motion What is speed? The technical and physical demands of speed Speed training parameters Rugby specific speed training

4 Outline Session structure Teaching guidelines Acceleration teaching progression Vmax teaching progression Speed in the training week (pre-season + in-season)

5 Newton's laws 1. A body remains at rest or continuing at a constant velocity in a straight line until a resultant force acts upon it. 2. The direction and rate of acceleration of a body is proportional to the magnitude and direction of forces acting upon it. 3. When a resultant force acts upon an object, an equal and opposite force is applied back.

6 Applied 1. To create movement, we have to apply a resultant force against the body. 2. The bigger the force acting upon the body, the faster the movement. 3. You have to apply force against the ground in the opposite direction that you want to go.

7 Simply put: Speed is the rate of horizontal displacement of the COM A: propulsive forces speed you up B: braking forces slow you down If A > B you are speeding up If A = B you are at constant velocity If A < B you are slowing down Speed is about maximising A and minimising B Horizontal force is king

8 Vertical force: Gravity is always acting We have to create vertical force to maintain posture and provide sufficient flight time to reposition the swing leg The best runners tend to have the smallest vertical displacements Vertical force appears not to be a limiting factor, and is more often an issue of cueing

9 Speed is: Stride length x stride frequency Both increase as we run faster We need to maximise both but Stride length appears to be the limiting factor, and Stride frequency arises from stride length Not the other way around

10 Stride length The distance between toe off of one foot and initial ground contact of the other

11 Stride length Comprised of take off distance, flight distance, landing distance Take off distance: Leg length & technique Flight distance: Force (both legs) & technique Landing distance: Leg length and technique

12 Stride frequency Comprised of stance phase and swing phase Stance phase: Minimise GCT whilst maximising force production via enhanced outputs and technique Swing phase: Minimise repositioning time (if you re in the air, you aren t applying force to the floor)

13 Acceleration: Vmax: You re still speeding up Acceleration vs Vmax Propulsive forces > braking forces Huge difference between the force you CAN produce and the braking forces Constant speed Propulsive forces = braking forces The gap is far smaller now

14 Gait cycle 1. Front side- COG behind POC 2. Backside- COG in front of POC 3. Residual- first movement off floor 4. Recovery- forward moving part of swing phase 5. Transition- backward moving part of swing phase 6. Ground preparation- last moment prior to POC 7. Arm action- upper body action

15 Initial velocity is zero Inertia is high Acceleration: technique Speed is lower, longer GCT, you can apply force more slowly Braking forces are lower: propulsive forces matter here! We need to get the COM outside the BOS, create horizontal impulse: Forward lean, triple extension, powerful strides

16 Acceleration: technique

17 Acceleration: technical cues Posture: Head to heel, strong as steel Hips: Squeeze your cheeks like you re holding a pen between them Knee: Knee the midget in the face Ankles: Stiff like a spring Shins: Positive shins, make them match Toes: Toes low, hit the sweet spot, get out in front Stance leg: Push the floor away as hard as you can Arms: Throw it forward, throw it back

18 Acceleration: slow motion

19 Acceleration: physical requirements Left side of FV curve Strength and power Triple extension, saggital plane, horizontal force

20 Speed is higher: less and less time to apply force Rate of rotation is also far higher Higher friction- get off the floor fast! Smaller difference between propulsive and braking means braking forces count a lot more We need to maintain force production whilst minimising GCT and keeping upright posture Upright posture Hip dominant action Vmax: technique Greater emphasis on minimising braking force

21 Vmax: technique

22 Vmax: technical cues Posture: Lean into the wind like you re on Titanic Hips: Strike the match on the bottom of your shoe Stance leg knee: Stay stiff and tall Swing leg knee: Figure 4, smash it forward Swing leg foot scissor it back Arms: hip to lip or face cheek, arse cheek

23 Vmax: slow motion

24 Vmax: physical requirements Right side of FV curve High utilisation of SSC (high GRF- use it to your advantage) Good stiffness to minimise GCT and energy leaks Glutes, hamstrings, hip flexors- saggital, horizontal force

25 Extensive speed warm ups Phase 1- technique and work capacity Tempo- <70% (can build to m) Tempo can be mixed (accel and vmax) and also include COD Resisted accelerations (hills & sleds- maintain mechanics) Vmax build ups, self selected distance (progress velocity weekly) Slightly reduced rest periods (less force) 2-3 sessions per week pre-season 1-2 sessions per week in-season

26 Phase 2- maximal output Extensive speed and tempo warm ups Regular accelerations or slight loading (10% rule) Flying sprints Velocity changes & speed endurance (for good athletes) Full rest periods (60s per 10m + 3 mins) Short to long progression Rule of 95% 1-2 sessions per week pre-season 1 sessions per week in-season

27 Phase 3- game specific application Extensive speed and tempo warm ups Applied accelerations Applied flying sprints Watch the game, use your imagination 1-2 sessions per week pre-season 1 sessions per week in-season

28 Phase 4- realisation of adaptation Incorporate speed into rugby warm up Break 90% a few times per week Top up as needed LESS is more 1 session per week in-season if structured work needed

29 Speed loading parameters Tempo = <70% of max effort Speed work = >95% of max effort Block 1 is the only time we work 70-95% Complete rest periods- 60s per 10m + 60s more Less is more- reduce T&F recommendations Over speed or underspeed training: Mechanics first, load second Less than a 10% decline in speed for a given distance Very slight incline for hills Always move on after a PB (time everything)

30 Volume guidelines Sprint distance Recommended reps 0-10m 7-9 (2-3) 10-20m 6-8 (2-3) 20-30m 5-7 (1-2) 30-40m 4-6 (1-2) 40-50m 3-5 (1) 50-60m 2-4 (1)

31 Session structure Soft tissue and flexibility work (5-20 minutes) Mobility + tissue temperature (5-10) Activation and torso prep (5-10) Coaching and sprint drills (15-20) Work sets and applied sprint running (up to 60)

32 Phase 1- learn the skill: Coaching structure Isolated to integrated Low to high postural and technical demands Low to high force and speed Phase 2- perform the skill: Perfect technique at speed Zero distractions No decision making Phase 3- apply the skill in a rugby context Stress the skill in game specific situations

33 Coaching guidelines Do not coach for coaching s sake 1-3 sets per exercise Coach first, regress second Show them, involve them Be economical, use external cues Be relentlessly consistent in information

34 Acceleration progression Wall progression: Posture March Load and smash Single Double Continuous Pushing progression: March Bound Run Pulling progression: March Bound Run

35 Acceleration progression Free sprinting: Standing Base position Staggered Half kneeling Straddle Single leg Belly Back Back to front Applied sprinting: Kick stimulus Ruck post contact 1 vs 1 burst Drive and accelerate Pass receive And more!

36 Vmax progression Walking/jogging progression: Ankling A-march B-march Egg crack Match strike Acceleration bound Plyometric bound Dribble progression: Ankle Tibia Knee Progression

37 Vmax progression Free sprinting: Build ups Flying sprints Velocity change Speed endurance Applied sprinting: Curves/weaves Kick chase Ball pick up Defensive chase

38 Speed training in the week High CNS stress days Pre-season: Tuesday & Thursday/Saturday In-season: Tuesday

39 Questions?