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How To Get Faster & Best Speed Drills | with Greg O'Shea 

Greg O’Shea
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This video will bring you through some key speed drills and points I have learnt over my career in both athletics & rugby. Hopefully you find some benefit from them too.
Like, Comment & Subscribe please!
Lots of love💚
Greg.
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17 авг 2024

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Комментарии : 250   
@gbolahanjimoh3712
@gbolahanjimoh3712 4 года назад
positively surprised; thought he was just doing it for the views, i'm a track sprinter and I know these are effective drills. Thanks alot!
@Av4nQuisH
@Av4nQuisH 4 года назад
he's a semi pro athlete lol... dunno why u expected random sht
@jorgesaenzzz
@jorgesaenzzz 4 года назад
thanks for confirming if it’s real 👍
@jrmixtapes5856
@jrmixtapes5856 4 года назад
I positively don’t remember asking
@Leon-uh8lh
@Leon-uh8lh 4 года назад
@@Av4nQuisH because its youtube buddy
@Brandon-mx4mm
@Brandon-mx4mm 3 года назад
Hey do you think this would help speed for ice skating?
@jamesrodriguez1067
@jamesrodriguez1067 4 года назад
Drills: (each drill 3 times - 3 rounds) 1. sprinting walk 2. skips (normal) 3. 212s 4.Single-leg “A” run 5. High Knees 6. Double-leg hop skip (land with both, pull one up) 7. jogging with single leg rotation 8. lateral skips 9. lateral high knees 10. karaoke
@luisanchezez6634
@luisanchezez6634 4 года назад
3:17 3:44 4:05 4:30 5:01 5:21 5:47 6:16 6:22 6:41 7:02 7:25
@GregOShea1
@GregOShea1 4 года назад
For anyone wondering about sets & reps, it completely depends on your ability and what you want to achieve from the session. As an isolated speed session I’d generally recommend doing each drill 3 times for three rounds(doing both sides in lateral drills). If you are doing it for a warm up I’d generally recommend doing each drill 2 times for 2 rounds(doing both sides in lateral drills).
@GregOShea1
@GregOShea1 4 года назад
Also, if you are doing it as an isolated speed session I would recommend after you have done the speed drills to do the following: 2 50m strides at 70%, 2 50m strides at 80%, 1 50m stride at 90%, 1 at a relaxed 100% i.e. do not strain and always concentrate on technique.
@rhysclarke3339
@rhysclarke3339 4 года назад
Thanks so much for this. I have a couple of questions. What’s the distance for the reps (looks about 5m)? I’ve been doing some speed work myself after doing a ton of research and taking info from various sources. Talking percentages ending a session working out at 100% speed. Should I be burning out at this point after only one 100% max effort? Also I’d love to see a full speed session of yours. Even if it’s just an unedited workout vod.
@ryanscollan8080
@ryanscollan8080 4 года назад
Hi Greg, these are great exercises! What’s your actual speed program? Cheers!
@GregOShea1
@GregOShea1 4 года назад
@@rhysclarke3339 Hey. No you shouldn't be burning out after a speed session, even after the 100% single effort. Speed is to train the body to become faster so you should do all the exercises as close to fully recovered as possible. Conditioning sessions are when you should be burning out!
@GregOShea1
@GregOShea1 4 года назад
@@ryanscollan8080 Hey Ryan. My speed programme is put together by the team coaches so I can't make it public. This is a basic speed session I would complete at least once a week though!
@ade138_6
@ade138_6 3 года назад
As a winger I can say that these defiantly work!
@matthewngungumandi3971
@matthewngungumandi3971 4 года назад
These drills are very helpful but some can be very complicated. But all in all, they really increase the speed of your footwork
@championthewonderhorse9733
@championthewonderhorse9733 6 месяцев назад
Genuinely the best speed training drills I have seen on YT. Good work!
@dylanodriscoll988
@dylanodriscoll988 4 года назад
I have actually been looking for some sprinting exercises so this will help a lot cheers
@ybsty
@ybsty 4 года назад
Willam McDonald no it diesnt
@Y12
@Y12 4 года назад
Tyler is lit so what is the fastest way to get faster
@annakidd52
@annakidd52 4 года назад
Once again, another class video ! I'll be using these over the next while ... you make the technicalities so simple to comprehend - thank you !
@anonymousdraco2563
@anonymousdraco2563 3 года назад
How’d it go
@TheKardioKing
@TheKardioKing 4 года назад
Good video. When I train athletes I use some of these drills! He's just speaking the TRUTH!
@darraghprior7209
@darraghprior7209 4 года назад
I like how’s he’s actually out of breath, so you know he’s working
@ruairibreathnach4511
@ruairibreathnach4511 3 года назад
Why
@darraghprior7209
@darraghprior7209 3 года назад
@@ruairibreathnach4511 a lot of tutorial/tip videos show somebody doing drills/exercises with ease giving us a false interpretation of how easy it will be.
@clarkgold761
@clarkgold761 4 года назад
The i movie editing is class
@jguinan2425
@jguinan2425 4 года назад
Thanks for the tips and drills Greg will take these on with my next sprint session
@GregOShea1
@GregOShea1 4 года назад
J G thank you for trying them out !
@loent97
@loent97 3 года назад
Was looking for some sprint drills because I wanted to start improving my speed Did every exercise other than the last two, they felt really nice Even my hamstrings, which I usually have quite some trouble with, felt really good
@movieclips1015
@movieclips1015 4 года назад
Cheers Greg. Very helpful. Also a great insight into the professional sport process and mindset. Being a long distance runner and a 15’s and recently 7’s player it’s really helpful to understand how others work on their speed skills. Keep working hard bro. Stay safe 👍🏻🏉
@leel9186
@leel9186 2 года назад
Super helpful
@GregOShea1
@GregOShea1 2 года назад
Awesome bro.
@marioaldrin806
@marioaldrin806 4 года назад
Hi Greg, thanks so much for posting. I think I'll have to stick to the Pilates though because this seems way too intense for me. Another great video
@killianbennett8985
@killianbennett8985 3 года назад
Thanks shea I'll give them a try tomorrow morning and see how it goes
@GregOShea1
@GregOShea1 3 года назад
I hope you got on well sir!
@harryrudge8529
@harryrudge8529 4 года назад
4:28 i accidentally skipped to hear. Had me in tears
@ItsThatVogue
@ItsThatVogue 4 года назад
Hahahaha. I skipped to there and now don't wanna see the rest. This guy is an A level nonce/douche
@fionnanharte
@fionnanharte 4 года назад
H
@Jay-zi4bs
@Jay-zi4bs 4 года назад
Harry Rudge It’s the Irish dance
@evanmurphy312
@evanmurphy312 4 года назад
Average Commenter that’s why he’s famous and ripped to bits , spa
@ItsThatVogue
@ItsThatVogue 4 года назад
@@evanmurphy312 Oh what unique characteristics
@abhishektodmal1914
@abhishektodmal1914 3 года назад
These were great. Appreciate these mate. Thank you so much for these ! Love and peace to you ❤️❤️
@GregOShea1
@GregOShea1 3 года назад
Thank you for your kind comment sir. Keep grinding!
@jadkins001
@jadkins001 4 года назад
We have the same cleats mate.....great vid...you look insanely healthy during the pandemic bro but yeah, I'm glad to be working out with you in these follow along vids! Great content!!!!!
@GregOShea1
@GregOShea1 4 года назад
Cheers mate. Love these boots ! Training hard and I'm glad you are too !
@tanmayipl99
@tanmayipl99 3 года назад
wow , wow and wow! Thank you so much!!
@jq3872
@jq3872 4 года назад
Great video nice and straight forward and to the point
@jgorilla585
@jgorilla585 4 года назад
Quality advice on Posture and engagement
@mighty_moxie8981
@mighty_moxie8981 4 года назад
Thanks a lot for this workout. I was looking for something to prepare me for when rugby officially starts up again here in Italy and this really suits my needs as I'm a utility back for my local team. I also follow you and the Ireland 7's squad during the world series, good luck withe everything, mate.
@freekickshv7764
@freekickshv7764 3 года назад
Have you gotten faster with this?
@sebastianhernandez6163
@sebastianhernandez6163 4 года назад
You are amazing thanks for that video!
@flyingdutchman3165
@flyingdutchman3165 4 года назад
another quality vid mate!🔥🔥
@GregOShea1
@GregOShea1 4 года назад
DRN News 💪💪
@ando440
@ando440 4 года назад
My son thought this was very good and he is now going to work on the drills. Thanks
@GregOShea1
@GregOShea1 3 года назад
YES I love to hear that! Tell him I am proud of his work ethic!
@nathanmitchell9695
@nathanmitchell9695 4 года назад
T20 paralympic sprinter here. One that works well for maximising the distance with each stride is an exercise I call cycles. Note that this is more for sprinters and not for rugby players as it emphasises stride length over stride frequency. The exercise is similar to high knees but your legs extend out at maximum knee height, causing a cyclic motion with your leg back to the ground. Feet poised as you showed, landing on the balls of the feet. This works because instead of driving forwards with the knees only to bring your foot down really early and work against your own stride, you learn to really maximise your stride length and emphasises your stride powering you forwards rather than upwards. When employed at full speed, your feet kick out behind you and really emphasise recycling your foot round when combined with bringing your heel in towards your glutes, as you correctly advised. Combined with high arm drive and the core posture you demonstrated so well, it forms the entire basic sprinting technique that track coaches everywhere teach for maintaining maximum speed.
@conormckenna1024
@conormckenna1024 4 года назад
Great job Greg!!
@GregOShea1
@GregOShea1 4 года назад
conor mckenna thank you sir !!
@12FV
@12FV 4 года назад
Loved this! Can you do a Conditioning training session vlog please and show the drills
@GregOShea1
@GregOShea1 4 года назад
Cheers! i'll have a think about putting one together👍
@alexanderunguryan5152
@alexanderunguryan5152 2 года назад
Legend
@sivertl156
@sivertl156 4 года назад
Great video mate
@mortizsport4748
@mortizsport4748 4 года назад
Thanks a lot brother👍👍👍
@nathanjohnston8386
@nathanjohnston8386 4 года назад
Quality video mate been using a resistance parachute to increase my speed for football
@GregOShea1
@GregOShea1 4 года назад
Nathan Johnston great piece of equipment to use. Gotta figure out what works for you!!
@kevinadams6253
@kevinadams6253 4 года назад
This is brilliant, thank you!
@patrickbramley2512
@patrickbramley2512 4 года назад
Good man Greg. Another great video. It would be great to see more rugby players recording videos for young players.
@soccerlove_dad
@soccerlove_dad 4 года назад
Superb explanation! Helped 100%
@rossamartin
@rossamartin 4 года назад
Super stuff 👍
@GregOShea1
@GregOShea1 4 года назад
Rossa Martin Performance cheers !!
@ericofarias254
@ericofarias254 4 года назад
Thanks for sharing
@ChristianArms
@ChristianArms 4 года назад
Your “slowed down skips” look like mine at 110%.
@mrdrevilporkchop666
@mrdrevilporkchop666 4 года назад
Super helpful! Gonna try all of those out asap
@lallister6535
@lallister6535 3 года назад
Im a football player (soccer player) and these helped a lot
@centralparkjoe1290
@centralparkjoe1290 4 года назад
Outstanding tutorial! I just discovered your channel. 🤙
@MrHungryeyez
@MrHungryeyez 4 года назад
Diet, Greg, Diet! What’s your thoughts on intermittent fasting, eating in the evening or having breakfast etc
@rdrake316
@rdrake316 3 года назад
Keto/Ketovore/Carnivore for sure. Animal-based keto but Plat-based if that actually works for you.
@Skellyimp19
@Skellyimp19 4 года назад
Workout complete! Brutal. Legs are in bits. Great technique building exercises though. Did this with 1km sprints in-between
@GregOShea1
@GregOShea1 4 года назад
Yes bro. Legs will def be sore after first time doing it but they will build up tolerance! love that you challenged yourself with sprints in between👍 animal !!
@frankpaulus3067
@frankpaulus3067 4 года назад
Bedt and Simple Thanks
@alphapapa5539
@alphapapa5539 4 года назад
Brilliant, cheers mate
@Tristrum24
@Tristrum24 4 года назад
Whoa!? A gps vest that tracks your movement and speed! I need me one of those.
@hdsyncing9878
@hdsyncing9878 4 года назад
This is so helpful, can you do a video on conditioning
@GregOShea1
@GregOShea1 4 года назад
I'll write down the content idea in my plans. Thanks so much for the suggestion !
@michaelgardner2088
@michaelgardner2088 4 года назад
Great drills, in great shape but what's with the half top? Is Billy joels uptown girl back in the charts?
@jmhnm1293
@jmhnm1293 4 года назад
How many times would you do each exercise? Also what exercises do you do in the gym for speed and acceleration?
@felipeandresaranaa.9751
@felipeandresaranaa.9751 4 года назад
Great video bro 💯💥
@thomashayes3852
@thomashayes3852 4 года назад
Would love to see full day of your diet video
@GregOShea1
@GregOShea1 4 года назад
i'll have a think about putting one together👍
@John-jt2is
@John-jt2is 4 года назад
Thanks mate
@pierre8404
@pierre8404 4 года назад
I used to be slow but now I’m really fast thx for the tips.
@joebaker2157
@joebaker2157 4 года назад
Hi Greg, thanks for this. Any chance on a video showing what weight training you do per week?
@GregOShea1
@GregOShea1 4 года назад
Joe Baker Hey man. I’ve filmed an upper body session I would generally do, just have to edit it and get it up. Apologies I haven’t posted any weight training stuff, the issue is I am on a team training programme and I can’t be posting the team’s sessions you know !
@caitrionahayes9946
@caitrionahayes9946 3 года назад
Ayyy another Irish boi
@chirots
@chirots 3 года назад
I love your teaching and techniques, but you better take of that mini vest.
@GregOShea1
@GregOShea1 3 года назад
It's a gps vest man, I need to wear it to track my meters. Thank you !
@chirots
@chirots 3 года назад
@@GregOShea1 I realised this from your another video. Sorry, I did mean to offend at all.
@Av4nQuisH
@Av4nQuisH 4 года назад
dam didnt realize how much tucking my pelvis in works my abs while doing this, feels like a fullon ab workout
@russellfong2537
@russellfong2537 Год назад
Hi. I just started rugby and would like to be able to run fast.
@patrickkehoe1232
@patrickkehoe1232 3 года назад
👏👏👏👏🏆
@Dreadfultime
@Dreadfultime 4 года назад
This guy is just teaching us how a normal Irish walks.
@shannonnunn
@shannonnunn 4 года назад
Nice brah bruh!
@gabeross9986
@gabeross9986 4 года назад
Great video mate. Was just wondering, what are your 100m times like from when you started these exercises to now (if you know of course). Have your times increased significantly? Cheers
@brentmeistergeneral6074
@brentmeistergeneral6074 4 года назад
Hopefully the times haven’t increased!
@gabeross9986
@gabeross9986 4 года назад
@@brentmeistergeneral6074 bollocks yeah meant decreased X
@GregOShea1
@GregOShea1 4 года назад
To be honest, i've been doing drills like this for the past decade . As I have developed physically I have gotten faster but I would say the drills have definitely helped alongside gym training.
@brentmeistergeneral6074
@brentmeistergeneral6074 4 года назад
Gabe Ross 😂 ✌️ excellent video though! I played back 3 (winger in early years and fullback as time went on) at a half decent level and I can’t big these types of sessions up enough. As a coach I have all my guys doing this sort of stuff as part of their warm up for every session so it becomes second nature/muscle memory. They now find it weird when they make breaks they never used to make, even our front row boys! 👍
@erugby9291
@erugby9291 4 года назад
Great video mate, thanks so much for this. I guess leg strength is also very important. Also, how many times a week you recommend doing this? I'm determined to start training right now for next season, in 3 months hopefully I'll have improved something!
@maiahaumu8236
@maiahaumu8236 2 года назад
How the progress bro? Made some improvements?
@rem6363
@rem6363 4 года назад
Yo love it gonna do it today but how many reps and sets of do you do?
@GregOShea1
@GregOShea1 4 года назад
Rem I’ve posted a comment recommending general sets & reps. Thanks !!
@nikhiljadhav1837
@nikhiljadhav1837 4 года назад
Subscribed 🙌
@dazzassti
@dazzassti 4 года назад
wtf did he say at 22 seconds lol .. anyhow great vid ;-)
@samizm7621
@samizm7621 3 года назад
Hey Greg great vid! Also how long should I rest after each exercise or round?
@GregOShea1
@GregOShea1 3 года назад
Until you are ready to go again man, speed shouldn't be done under fatigue, always with energy!
@-mikel2shifty515
@-mikel2shifty515 4 года назад
Sick video! How many times a week would you recommend this training?
@GregOShea1
@GregOShea1 3 года назад
Only 1 for me man, it's about quality not quantity you know.
@Alatriste90
@Alatriste90 3 года назад
Could you do more rugby training videos?
@GregOShea1
@GregOShea1 3 года назад
I sure can sir, I wasn't sure if people really wanted to see that stuff!
@Alatriste90
@Alatriste90 3 года назад
@@GregOShea1 being doing this as a warm up before a more intense cardio session or before an uphill training. It's really helping with leg drive and mobility. Would be helpful to know about acceleration and changing directions while running. Thanks a lot 👌
@jdh9606
@jdh9606 3 года назад
Can anyone explain the training bra to me?
@Noxolo_11
@Noxolo_11 4 года назад
Im crushing on Greg
@stretfordender11
@stretfordender11 4 года назад
Nothing is more important for reaching a persons max sprint speed than being lean. Every quick person I've ever seen is lean with little body fat, even if they have large muscles. Obviously not everyone who is lean is quick.
@Byh123ffga
@Byh123ffga 4 года назад
Hey mate, do you rest at all inbetween or do you just do the whole thing in one?
@asthereal1502
@asthereal1502 4 года назад
I’d say quick rest to catch your breath at first
@feelthegame2222
@feelthegame2222 4 года назад
He wrote in one of the other comments a lot of additional information. He says you should rest enough to fully catch breath since it is a speed training instead of a conditioning training
@Connor200mFeek
@Connor200mFeek 4 года назад
Class
@parodybamford705
@parodybamford705 4 года назад
Greg bit of topic but when doing ab excersizes do your legs become stronger and will they get noticeably bigger
@GregOShea1
@GregOShea1 4 года назад
I wouldn't say that ab exercises will make your legs bigger but they will help you get more toned for sure!
@thegreatguy3829
@thegreatguy3829 4 года назад
Your tattoo though 😂
@e.hskills1094
@e.hskills1094 4 года назад
Good for my explosive workouts i want be more and more faster 😉💪💯
@seanfox7508
@seanfox7508 4 года назад
Not sure if u mentioned it but do u do full straight sprints along with the drills aswell ?
@GregOShea1
@GregOShea1 4 года назад
I'd do 50m sprints like this: two at 70% effort, two at 80%, 1 at 90%, 1 at 100%. Always concentrating on technique
@seanfox7508
@seanfox7508 4 года назад
Greg O’Shea Cheers thanks v much
@jaco9017
@jaco9017 4 года назад
Quality
@GregOShea1
@GregOShea1 4 года назад
Jaco Castillo 🙌
@jameshealy1170
@jameshealy1170 4 года назад
Do a vid of the beep test
@jordiblu2131
@jordiblu2131 4 года назад
My aim now is to get as firm as you and rock this vest on a casual to look just as hot lol! 🏆👍🏾
@GregOShea1
@GregOShea1 4 года назад
JordieXblu hahaha the GPS vest is some look 👀
@Johna7x88
@Johna7x88 4 года назад
When is the day of eating vid coming? 👌👍
@GregOShea1
@GregOShea1 4 года назад
i'll have a think about putting one together , thanks!
@timbaldwin
@timbaldwin 4 года назад
People shitting on his crop top, I think it’s pretty fire mate 😂
@kadencooper1410
@kadencooper1410 4 года назад
I play Football and every single one of these have already been in my training routine or just got added
@Benjamin-be9ve
@Benjamin-be9ve 4 года назад
Wow thanks for letting the internet know
@freekickshv7764
@freekickshv7764 3 года назад
Have u gotten faster
@alexwehrman
@alexwehrman 2 года назад
what kind of cleats do you use?
@jamesford2724
@jamesford2724 4 года назад
Love the sports bra
@jeffzest8393
@jeffzest8393 2 года назад
Looks more like bodybuilder than sprinter.
@Keart123
@Keart123 4 года назад
How many reps and sets should i do for each exercise?
@GregOShea1
@GregOShea1 4 года назад
Daniel Keegan I posted a comment recommending general sets and reps. Cheers !
@Keart123
@Keart123 4 года назад
Greg O’Shea thanks mate appreciate it👏 great video btw bro
@idraqsiddiqui9736
@idraqsiddiqui9736 2 года назад
How often do you do these drills?
@bodoqueoscar2551
@bodoqueoscar2551 2 года назад
How often should I do this a week?
@erinking6036
@erinking6036 4 года назад
What rugby boots would you recommend for speed?
@camdencrummey5248
@camdencrummey5248 4 года назад
would this be a good workout to do with resistance bands
@odhrandarcy17
@odhrandarcy17 4 года назад
sound chief
@aryes2506
@aryes2506 4 года назад
Nobody gonna mention Love Island?
@sdog8i840
@sdog8i840 4 года назад
Makes sense that you lean forward a little bit into the sprint. So your weight is going forward. How come Michael Johnson was so fast when he leaned backwards while sprinting though!
@GregOShea1
@GregOShea1 4 года назад
Great question... and people have been asking it for years. Michael Johnson had a very unorthodox running style that just seemed to work for him and his body. Similar to Usian Bolt who’s running style isn’t ‘textbook’ as he struggled to be ‘technically’ sound in his start and moved quite lateral in his torso when upright sprinting. Having said that, he’s the fastest man in history so his technique worked for him. I guess you could just say those kind of athletes are outliers and one-of-a-kind
@freestylekid4274
@freestylekid4274 4 года назад
You move like pac man 😂😂
@leakyleekss
@leakyleekss 3 года назад
his slowed down high knees are faster than my regular high knees
@Blaze9.58
@Blaze9.58 4 года назад
why do you where the sports bra ? not joking ..i'm serious. does it help in some kind of stabilization ?
@Blaze9.58
@Blaze9.58 4 года назад
my bad..i saw the sports bra part of the vid now. sorry lol
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