Myths of speed training

Speed wins matches. It’s what separates the best from the rest in rugby – closing down space in defence, breaking the line in attack, or making a game-saving tackle.

Yet, too often, myths about speed training hold players and coaches back from unlocking their full potential.

Let’s bust these misconceptions and explore simple, effective ways to integrate speed training into your rugby program.

Myth 1: speed can’t be trained

• The myth: Speed is purely genetic—you either have it, or you don’t.
• The reality: Genetics may influence your starting point, but speed is a skill that can be trained and improved. Sprint mechanics, strength and explosive power all contribute to speed, and each can be developed with targeted drills.
  
  
• Coaching tip: Build strength and velocity through compound lifts in the gym, paired with explosive plyometrics and sprint drills. Examples include power cleans for strength, and bounding exercises to develop power in movement.

Myth 2: speed training is just sprinting

• The myth: Running at full pace is the only way to train speed.
• The reality: Players rarely sprint in straight lines – they accelerate, decelerate, change direction, and sprint in short bursts. Effective speed training reflects these game demands.
  
  
• Coaching tip: You can use resisted sled sprints to develop acceleration and cone-based agility drills for directional changes. You should train in controlled settings first, before transitioning to more game-like scenarios, where players are able to react to external cues, like a team-mate or an opponent.

Myth 3: more is always better

• The myth: Running more sprints or adding extra reps will lead to faster players.
• The reality: Speed training prioritises quality over quantity. Speed is a high-intensity, maximal effort activity that taxes the body significantly. Overtraining can lead to fatigue, poor form and injuries. Fast-twitch muscle fibres, which are critical for speed, need ample recovery to function optimally.
  
  
• Coaching tip: Limit sprint sessions to 2–3 times per week, and ensure sufficient recovery between reps. For maximum effectiveness, rest for 2–3 minutes between sprints to maintain intensity.

Myth 4: you need fancy equipment

• The myth: Without timing gates, GPS systems or specialist gear, speed training isn’t effective.
• The reality: While technology can enhance training, it’s not essential. Effective speed training focuses on movement quality, not gadgets. A smartphone to film mechanics, a stopwatch, and strong coaching cues are all you need.
  
  
• Coaching tip: Use simple tools like cones, resistance bands and stopwatches. Incorporate drills such as wall drives, A-skips, and resisted runs. These are cost-effective and highly impactful.