Rugby acceleration training is one of the most important (and often overlooked) areas of performance.
The ability to win that first step can be the difference between making a break or getting tackled. However, most players don’t train acceleration properly.
As part of our Pursuit of Performance series, we visited Bargoed RFC to deliver a live rugby acceleration training session. This session focused on helping players improve their first-step speed, power, and ability to accelerate under pressure.
🎥 Watch the Full Rugby Acceleration Training Session
Why Rugby Acceleration Training Matters
Rugby is a game of moments.
Short, explosive efforts decide outcomes:
- Beating a defender
- Making a dominant tackle
- Winning a race to the ball
Because of this, rugby acceleration training should be a key part of every player’s programme.
Unlike top-end speed, acceleration is about how quickly you can get up to speed over short distances. As a result, improving your acceleration will have a direct impact on your performance.
What We Focused On at Bargoed RFC
During this session, we worked on key areas that underpin effective rugby acceleration training:
1. Body Position
Players need to project forward effectively. A strong body angle allows you to apply force into the ground and drive forward.
2. First-Step Power
Acceleration starts with the first step. We focused on explosive intent and driving through the ground to maximise force production.
3. Sprint Mechanics
Good technique improves efficiency. Small adjustments in posture and foot placement can make a big difference to speed.
4. Repeat Efforts
Rugby isn’t just about one sprint. Players need to accelerate repeatedly, often under fatigue.
Simple Rugby Acceleration Drills You Can Use
You don’t need complicated setups to improve. Here are a few effective drills:
- Falling starts → Develop forward projection
- 3-point starts → Improve first-step power
- Short sprints (10-20m) → Focus on acceleration, not max speed
- Resisted sprints → Build strength and force production
In addition, keep rest periods short to replicate game conditions.
How to Add Acceleration Training to Your Programme
To see real improvements, include rugby acceleration training 1-2 times per week.
For best results:
- Perform acceleration work early in sessions
- Keep efforts high quality
- Combine with strength training
If you want to take this further, following a structured rugby training programme ensures your speed, strength, and conditioning all develop together.
You can also pair this with our rugby conditioning drills to improve your overall performance.
Pursuit of Performance: Supporting Grassroots Rugby
This session was delivered as part of our Pursuit of Performance initiative.
We work with grassroots clubs to provide free strength and conditioning sessions, helping players access the same level of coaching used in elite environments.
Bargoed RFC brought great energy to the session, and it’s exactly what this initiative is about – raising standards and helping players improve.
Rugby acceleration training is a game-changer.
When you improve your first step, you become more dangerous with the ball, more effective in defence, and more impactful overall.
However, like all areas of performance, it comes down to consistency and structure.
Ready to Get Faster?
If you want to improve your speed, power, and performance…
👉 Join SW7 and follow a structured rugby training programme designed to get results.
FAQ
What is rugby acceleration training?
Rugby acceleration training focuses on improving how quickly a player can reach top speed over short distances.
How can I get faster for rugby?
To get faster, focus on sprint mechanics, strength training, and regular acceleration work.
How often should rugby players train acceleration?
2–3 times per week is ideal, depending on training load and recovery.