How to run faster for rugby 7s (Speed Drills & Hill Sprints) | 7s Fit 1 | This is 7s Ep5. 

Hi Luke, real helpful stuff there not really any seriously steep hills in my area , there’s one near my house that’s a segment on Strava of a about 6% grade would that be enough for an effective hil sprint workout?

@@diarmo4048 Hi 😃 its obviously not the steepest hill but if you perform the session with intent and maybe add anther 5-10m sprint to the reps you should get a good stimulus.

​@@luketreharneTi7s there is no hills near my area what type of running must we do

@@olebogenglesego32 You can still do this session on the flat, I would increase the distance you are sprinting by maybe 10ms. Running with intent to hit max speed will still make you faster.

Really appreciate it Austin 🙌🙌

@@luketreharneTi7s @austin Keil I agree. I discovered this channel a few days ago where I'm trying to build a googlesheet document for great training videos for my son's training (u12's). So far 11 of 13 videos are Lukes!

@@leemonk384 Thats awesome to hear Lee! Also thats a great idea for your son!

Hey Jean! Very glad to hear 🙌 we will keep them coming!

Thank you so much

Thank you my man!

Thank you 😃

Thank you 😀

Yes Conor, can definitely do one of these!

Thank you 🙌

Appreciate it Alan

Diolch yn fawr iawn Geraint! Very glad to hear that, I hope they're enjoying them 😁

Thanks Sam 😀 hope it helps!

I'm glad the video can be of help! And I would agree that Phil Bennett is one of the greatest haha Diolch

@@luketreharneTi7s dare I admit it, I’m an Englishman, but can’t help look to the great welsh players, especially the likes of Bennett, Edwards, JPR, JJ Williams, Barry John, Gerald Davies etc.. for the flare and creativity. An Englishman using the Welsh legends as a reference for his son haha. Great to see you still playing in that tradition. All best.

@@edwardstroud8245 excellent list of legends for your son to learn from! 🙌 thanks very much

👊

Thanks!

Hey 😀 I hope the recovery is going well after the surgery and you're enjoying rugby! Its completely up to you with speed drills but I normally do 2 sets of each exercise, doing 10 reps or 10ms for each set.

@@luketreharneTi7s Hi. When you say 10 reps, is one rep the entire 10 metres or would the entire 10 metres count as 10 reps?

@@horty913 Hey, so it is either or. So you can do 10ms of single change overs and count that as 1 rep. Or you can do 10 single change overs and count that as 1 rep.

Hey Lee, the hill is a mixture of the resistance and the body angles. Both helping towards getting quicker. I think a bungee could work in a similar way depending on the resistance. You want to be able to get into good body angles with the resistance but not too much resistance that it affects the form and you're just slogging away. Hope that helps.

Great question! Heres the first video I did on passing ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XXX2J6oello.html . I'll be doing more on this, hopefully this helps for now 😁

Hi David, we haven’t got one just yet but I’ll add it to the list of requested videos 🙌

Awesome to hear you're still playing! If you head over to our Instagram (@this_is_7s) there are lots of running and weights sessions on there from the last 12 months of GB camps. Always good to focus on prehab away from training nights as well.

Awesome suggestion! Shall have a look at doing one of these.

Hey Matt, so for a fitness type session. I would do something like 3 sets of 8 reps. The reps start every 30s. So you may need to jog back down the hill to be there in time. I rest for 3 mins between sets then. 👌

Sounds good, will have a look at doing one on this 👌

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NdyMPTdh2KA.html here’s a nutrition one Matt

Cheers mate

@@mattrogers8121 no worries boss 👌

Hey 😃 so I normally do 3 reps on each of the speed drills with a slow walk back recovery. I do 3 reps of the 3 step drives. 1 rep each of the 80 + 90%. With walk back recoveries but take as much time as you need. Fitness hill sprints - 3 sets of 8-10 reps going every 30s. With 3 mins rest between sets. Power hill sprints - 3 sets of 5 reps going every 1:30 (or full recovery). Take 2-3min rest between sets. Maximun intensity and quality.

I always run before gym so that you are as fresh as possible to sprint and not fatigued/risking injury. I do acceleration focus on a tuesday followed by Lowerbody and top end speed on friday followed by lower body

We would normally do 2 speeds sessions a week. One concentrating on top end speed and the other on acceleration. Both would incorporated speed drills though.

Hey Katleho, what do you mean by ankle wrists?

Yeah for sure!

Sorry I don't quite understand the question

We do 2 speed sessions a week. But you could also do this in a warm up for a rugby session

Hi Marshy, the best thing I'd recommend is being consistent with your training. Getting quicker takes a fair bit of time. Compound lifts (more than one muscle group at a time) are useful in the gym. Lots of people work on their quads but forget about their posterior chain (muscles on the back of the body) that help with explosive power. So spending time working on hamstrings and glutes is really useful. Start off with bodyweight exercises to get used to moving properly and then you can add resistance/weight. Hope that helps

ru-vid.comVFXh5lsMj00

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0f4YGNLtq6w.html&ab_channel=LukeTreharne heres a home workout one we've done

@@luketreharneTi7s thx man. Appreciate it

Give it a few goes and you wont be so tired 😁