How to Get Faster for Rugby
Speed is one of the biggest game-changers in rugby.
It doesn’t matter what position you play – if you’re faster off the mark, more explosive in contact and quicker over distance, you become significantly harder to stop.
The problem is, most rugby players are training speed completely wrong.
They either:
- Just sprint more
- Do random conditioning
- Or rely on match play to “build fitness”
None of that builds real, transferable speed.
If you want to get faster for rugby, you need a structured approach.
What Actually Makes You Faster in Rugby?
Speed in rugby isn’t just about running fast.
It’s built from three key components:
1. Acceleration (First 10-20m)
This is what separates players on the pitch.
Most rugby actions happen over short distances:
- Breaking the line
- Chasing kicks
- Defensive reads
👉 If you can win the first 3 steps, you win the moment.
2. Max Velocity (Top-End Speed)
This is your ability to hit and maintain high speed.
While less frequent, it’s crucial for:
- Line breaks
- Finishing tries
- Kick chases
3. Strength & Power
Here’s where most players go wrong.
👉 You don’t get faster just by sprinting
👉 You get faster by producing MORE FORCE into the ground
That’s why elite rugby players spend so much time in the gym.
The Biggest Mistake Rugby Players Make
Most players:
- Avoid heavy lifting
- Do too much long-distance running
- Don’t train explosively
This actually makes you slower.
Long slow runs teach your body to move slowly.
If you want speed, you need:
- Explosive training
- Short sprints
- High force output
H2: How to Train for Speed (The Right Way)
🏋️ Strength Training (2-4x per week)
Focus on:
- Squats
- Deadlifts
- Split squats
- RDLs
👉 Build your engine first
⚡ Power Training
Add:
- Box jumps
- Broad jumps
- Med ball throws
👉 Train your body to produce force FAST
🏃 Sprint Work (2-3x per week)
Keep it simple:
- 10-20m sprints (acceleration)
- 30-50m sprints (top speed)
- Full recovery between reps
👉 Quality > quantity
🧠 Technique Work
Focus on:
- Strong first step
- Forward body angle
- Aggressive arm drive
If You Want to Take Rugby Seriously…
If your goal is to:
- Play at a higher level
- Get scouted
- Go pro
Then speed isn’t optional.
It’s a requirement.
The difference between academy players and everyone else?
👉 They’re stronger, faster and more powerful
The Fastest Way to Improve Your Speed
You could try to piece this all together yourself.
Or…
You can follow a structured programme built specifically for rugby players.
Our training inside SW7 Academy is designed to:
- Build strength
- Increase power
- Improve speed on the pitch
👉 Exactly what you need to perform at a higher level
If you’re serious about getting faster for rugby:
👉 Join our programme and start training like a pro: