Speed

[Deleted User]

Hi everyone
can anyone give me any tips for running faster over short distance and decrease my starting time. i run the 100meters and play right wing in rugby (the fast one who runs down the side and scores).
thanks

[Deleted User]

Revive, give mouth to mouth, must keep alive.

[Deleted User]

Ian

Some basic sprint drills and speed work should do the trick. When I played Rugby League, our club used to do a lot of plyometric training, that can also help your speed by developing the explosive power needed for sprinting.

Anyway, try this:

2 x 50m High knee lifts
2 x 50m Heel kicks(touch your bum with your heels)

Start the 4 runs in the pyramid however you like.
1 x 10m 100%
1 x 20m 100%
1 x 30m 100%
1 x 40m 100%
Then for the second part of the pyramid, lay flat on your stomach.
1 x 30m 100%
1 x 20m 100%
1 x 10m 100%

For more of an endurace speed session:
Perform the speed drills as before, then:
1 x 100m 100%
1 x 150m 100%
1 x 200m 100%
1 x 400m 75%
Before doing the last 3 runs in this pyramid - mark out 10m on the grass, then do 5x reps of the following- jog 10m, roll a the 10m mark, get up and sprint back 100%. Then back down the pyramid.
1 x 400m 100%
1 x 200m 100%
1 x 150m 100%
1 x 100m 100%

The second endurance speed session is very tough, but believe me, that helped me alot. We used to do the middle section wich tackle bags instead of rolling, so you could incorperate that into your workout depending upon your equipment.

Good luck

[Deleted User]

Forgot to mention, for your recoveries between sprints, perfrom them however you like.