Rugby drills
Rugby acceleration drills
Rugby acceleration drills build the forward lean and knee drive of the first steps, from standing, falling, kneeling and push-up starts. Rest fully between reps so every sprint is fast.
- Drills
- 9
- Time each
- 8 to 30 minutes
- Group
- Speed and agility
All 9 acceleration drills
- Wall Drill AccelerationBuild the straight-line body position and knee drive used in the first steps of a sprint.
- Falling StartTeach the forward body lean that lets you accelerate without wasting a step.
- Two-Point StartSharpen the standing sprint start used off the mark by backs and outside runners.
- Three-Point StartDevelop the low, powerful start position that suits forwards driving off the mark.
- Half-Kneeling StartTrain the shin and chest angles that stop you standing upright on the first step.
- Push-Up StartTrain getting up and accelerating from the ground, like reloading after a tackle or a clear-out.
- Walk-In AccelerationBuild sprint volume with less strain by accelerating out of movement instead of from a dead stop.
- Hill SprintsOverload the drive phase and horizontal force production without any equipment.
- Partner Resisted MarchLoad the acceleration position so you learn to hold your angles under resistance.