 |
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
 |
|
|
|
 |
| |
|
|
|
|
|
| |
The world's leading rugby fitness book featuring over 140 drills, exercises & training programs |
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
 |
Explosive Drill Light 1 |
|
|
|
| Description |
|
|
|
|
|
| The level of resistance for Explosive 1 drills is light, to allow for a high rate of force development. The Resistor overloads your drive muscles and forces the nervous system to recruit muscle which in turn improves your acceleration ability. |
|
|
|
| Exercise |
|
|
|
|
|
| Power Speed Resistor Drill (adding load to your sprinting motion) |
|
|
|
| Muscles |
|
|
|
|
|
| Hip extensors, calves |
|
|
|
| Loading |
|
|
|
|
|
|
| Partner resists lightly - do not apply too much resistance! |
|
|
|
| Sets & reps. |
|
|
|
|
|
|
| 4 x 2 x 10m+10m (1 set = resist lightly for 10m, release, and maintain acceleration for a further 10m. Walk back and repeat. |
|
|
|
| Recovery |
|
|
|
|
|
|
| 4 minutes between sets of 2 reps. |
|
|
|
| Technique |
|
|
|
|
|
|
| The aim is to apply resistance without affecting the player's running mechanics and provoking an explosive knee and arm punching action, and explosive leg drive off the ground. Partner calls 'Go!' at the release point |
|
|
|
| Tempo |
|
|
|
|
|
|
| Acceleration must be maximal or near maximal speed. |
|
|
|
| Breathing |
|
|
|
|
|
|
| Breathe normally |
|
|
|
| Spotting |
|
|
|
|
|
|
| Use a spotter to provide you with feedback on your alignment (slight forward lean) and to monitor the movement of your arms and legs. |
|
|
|
| Key Points |
|
|
|
|
|
|
| Slight forward lean , punch with your arms and pull the ground with your feet |
|
|
|
| Variations |
|
|
|
|
|
|
| Lateral runs, skipping and marching |
|
|
|
| Other exercises |
|
|
|
|
|
|
| Heavy Medball drills, Weighted Vest Drills. |
| |
| Please read our Disclaimer before performing these Sample Drills |
|
|
|
|
|
A functional method for developing speed strength is resistance sprinting with the Power Speed Resistor |
|
|
 |
Power Speed Resistor |
|
|
