Exercises for explosive speed
Explosive bursts of speed and fast reactions are crucial to scoring tries on the rugby field during a fast-paced game of league. Gaps in the defence's line are rare occurrence spot a clear run, it's important to develop the skills to get your across the line. With the best of NRL's power-training drills, you will have what it takes to meet the demands of a rigorous footy game.
Attaching a powerband to a wall or another person if available, and completing a series of short, fast sprints will maximise your lower body power and speed. This is also known as band sprint training.
Decline box jumps
Jumping from the top of one box to the floor and immediately on to a second box encourages quick reflexes and extra power bursts.
Pushing a weighted sled as fast as possible over a short distance targets your responsiveness and strength. This power drill is focuses on speed, strength and mobility rather than endurance.
Heel kick runs
Lifting your heel as high to connect with the butt, while running, trains the hamstrings to pick up the feet quicker to increase speed and length of a stride.