Rugby drills to work on winger speed

If you break down the core rugby skills of the winger you will see all the techniques they need to use require specific training:

Skill focus

• Speed.
  
  
• Catching the high ball.
  
  
• Kicking off both feet.
  
  
• Side on tackling.
  
  
• "Tackle jackle" - the ability to make the tackle and then get to your feet to gather the ball.
  
  
• Staying on your feet until support arrives.
  
  
• Try scoring in the corners.
  
  
• Beating a player one-on-one.

Attacking skills

Wingers are rarely given a straight run to the line. They need to develop a range of attacking options to add to their armoury.

However, it is not usually the side step but the swerve that will give the winger an advantage in open play.

Coaching the swerve

The swerve is where the player moves smoothly from one angle of run to another. This takes advantage of the defender's lunge one way, to beat them the other way.

There are two main ways of coaching the swerve, which I've listed here in increasing difficulty.

1. Natural weight drill

• The player stands with his feet together. He leans to one side and slightly forward.
  
  
• Just before losing his balance, he drives his leg into the ground and steps off in the other direction.
  
  
• The player now walks and leans at the same time before stepping off.
  
  
• You stand five metres from the player. As he leans to one side, either step left or right.
  
  
• The player has to react and either run to the side he is leaning or change direction to avoid the contact.
  
  
• Develop these rugby drills by increasing the pace and adding real defenders.

2. Footwork drill

• The player walks forward. Before a tackle bag, he puts his right foot over and outside his left foot.
  
  
• He leans left as does this. As he falls to the side he drives off with his left foot and runs right.
  
  
• Players can practise this drill by running along a line or facing a tackle bag.

Speed training drills in season

Real speed increases will normally be experienced during the off-season, where technique and form can be developed.

In season, players should be kept sharp with acceleration and change of direction rugby drills.

Of course these are not exclusive to wingers, but the first drill, illustrated below, is the most specific, since acceleration over a longer distance is an important part of the attacking winger's armoury.

Key rugby coaching tip: Scientific research shows that carrying the ball in two hands, rather than one, significantly reduces a player's speed. Players also usually have a preferred hand in which to carry the ball.

So where speed is the attacking weapon, wingers should revert to the one-handed carry, using their preferred hand.

Click the link to order a copy of Rocket Rugby, a rugby fitness manual with exercises to boost stamina, speed, strength and agility.

Click the link to get rugby coaching tips for speed drills.