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
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Want your child to get faster for footy without burning out? 🏉 Here’s a simple, powerful weekly rugby speed training plan for junior players, using just bodyweight exercises, no gym needed! 👇 Try this 3-day routine for rugby speed, strength, and agility: 🗓️ MONDAY - Sprint Strength 🔹 Acceleration sprints (5–15m) 🔹 Split squats 🔹 Push-ups 🔹 Core holds 🛌 TUESDAY - Rest Day 🗓️ WEDNESDAY - Agility Fast Feet 🔹 Ladder drills 🔹 Change of direction 🔹 Reaction games 🛌 THURSDAY - Rest Day 🗓️
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