Rugby is a team sport where short, high intensity sprints are key, requiring high levels of strength, power and speed from players, regardless of position on the field. In rugby, speed is the ability to perform various actions and apply his playing skills with speed, ensuring the most effective execution. An analysis of the game requirements shows that most rugby sprints are typically less than 30 meters, with the average sprint distance reported to be 14.7 meters for attackers and 19.5 meters for defenders. This shows the importance of developing the ability to accelerate. In addition, the game model consists of many accelerations and sprints, which are interspersed with low-intensity efforts. The purpose of this article is to provide a detailed description of evidence-based and practical training methods to improve the sprint performance of a rugby player. The results showed that in order to improve the sprint performance of a rugby player, the physical fitness coach needs to include plyometric exercises, squatting with a barbell, towing the sled and work on improving running technique in the training program. It is these practical and scientifically proven methods that have an effective transfer to the player's sprinting characteristics on the field.
SPRINT, ACCELERATION, RUGBY, PLYOMETRIC, PHYSICAL PREPARATION
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