The number one muscle for sprinting fast in rugby is your glutes Your glutes push your hips back and drive you forward. Strong glutes mean faster starts Here is a simple 3-step progression to build glute strength safely Stage 1 - Activation / Foundation Glute Bridge - 3 sets x 12 -15 reps ✅ Focus on squeezing your glutes and controlling your hips Stage 2 - Strength / Balance Bulgarian Split Squat - 3 sets x 8-10 reps each leg ✅ Focus on building single-leg strength and balance for sprinting and
The number one muscle for sprinting fast in rugby is your glut…
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Tight hips = slow footy speed These 3 drills will fix that: ✅ Clock Stretch ✅ Fire Hydrant ✅ Table Sweep Open your hips, move faster, hit harder Want real speed? My 90 Days to Explosive Speed Program delivers Link below https://rugbyspeedcoach.myshopify.com/collections/at-home-training-programs | The Rugby Speed Coach
Tight hips = slow footy speed These 3 drills will fix that: ✅ Clock Stretc…
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RUGBY SPEED TIP Players sprint in different directions during a rugby game so it’s important to be sprinting in different directions during training. Curve/arc speed drills are a great way to minic real game sprinting. TIP Lean into the curve but dropping your shoulder slighly. For example if you are curving to the left drop your left shoulder slightly | The Rugby Speed Coach
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