If your child isn’t sprinting… they’re not getting faster. Sprinting is the key to explosive footy performance and it’s one of the most powerful skills your child can train. ✅ Faster acceleration ✅ Better agility & reaction time ✅ More tries & try saving tackles ✅ Increased confidence on the field Speed is a game-changer, and the best part? It’s 100% trainable with the right program. That’s why I created the 90 Days to Explosive Speed, a structured footy speed training plan built specifically fo
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If your child isn’t sprinting… they’re not getting faster. Sprinting is the …
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The number one muscle for sprinting fast in rugby is your glutes Your glutes push your hips back and drive you forward. Strong glutes mean faster starts Here is a simple 3-step progression to build glute strength safely Stage 1 - Activation / Foundation Glute Bridge - 3 sets x 12 -15 reps ✅ Focus on squeezing your glutes and controlling your hips Stage 2 - Strength / Balance Bulgarian Split Squat - 3 sets x 8-10 reps each leg ✅ Focus on building single-leg strength and balance for sprinting and
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The number one muscle for sprinting fast in rugby is your glut…
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Hamstring injuries are the most common in rugby, usually during sprinting. Reduce your risk by combining strength, mobility, sprint technique, and smart load management. 1️⃣ Sprint Regularly: Keep your hamstrings adapted with 1 to 2 sprint sessions per week. 2️⃣ Strength: Eccentric exercises like Nordic Curls and Romanian Deadlifts, plus posterior chain work like hip thrusts, glute bridges, and single-leg exercises. 3️⃣ Mobility and Flexibility: Dynamic warm-ups like A-skips, B-skips, leg swings
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Hamstring injuries are the most common in rugby, usually during …
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Footy SPEED is not just sprinting in a straight line. You need to be able to maintain SPEED whilst off balance, palming off a defender or turning left or right to look for support players. This drill performed by the Knights can also be done with a footy in hand. Perform 5 x 10m sprints at max speed with full recovery between each set👍🏽🏉 | The Rugby Speed Coach
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Footy SPEED is not just sprinting in a straight line. You need to be abl…
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Sprinting Skill Development: 6 Technique Rules - Breaking Muscle
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