How to sprint like England rugby star Mike Brown

Her training sessions include power work, sprint drills, strength exercises,

plyometric (explosive jump) routines and technical sessions. Every workout

is strongly geared towards a functional fitness that delivers real results

on the pitch. “We train Mike Brown’s speed endurance so he can still run

fast when he’s tired,” says Wells. “People say a rugby games is 80 minutes

long but how many stops, starts, lineouts and scrums are there? There are so

many rest periods. It is a game of speed endurance. There is no need for a

strong aerobic base in rugby – absolutely none. But it is also very

different to sprinting on the track. Sprinters need to run for 10 seconds

flat out, with everything firing and nobody in the way. In rugby, you need

bursts of speed but also manoeuvrability and the ability to side-step and to

face collisions. Coaching sprinters is like working with a drag-racing car;

coaching rugby players is like working with a saloon car that gets bashed up

every time and you have to put it back together, re-spray it and stick it

back out again for the next match.”

Wells says there is little difference between how she trains forwards and

backs in rugby: “You name a position that does not require strength

endurance, speed and power?” However, the methods she uses can boost the

speed and agility of any athlete in any sport.

“How an athlete uses their speed may be different,” says Wells, “but every

sport requires it.”

Here are four tips to help you run faster:

1. Use your arms

“You run with your arms. They are the control factor in deciding how long your

stride is and how fast your legs move. Your arms have to be bent at 90

degrees and move straight backwards and forwards. The faster the arms move,

the faster the legs move.”

2. Remember your toes

“You should always run on your toes when you are trying to run fast. This

requires strong calves and ankles and good flexibility in the feet.”

3. Harness your bodyweight

“It is possible to build speed strength with your own bodyweight. Doing

circuits which involve sit ups, press-ups, squats, hamstring bridges and

jumps will build up a fitness base for speed. Remember: when you run you

don’t stick your bottom out, nor do you run with your feet pointing out, so

don’t do that when squatting either.”

4. Step it up

“Power sessions which involve lots of jumping up onto steps and fast foot

contacts on the steps will help to develop your explosive power for a faster

sprint speed.”

For more from Margot Wells, visit wellfast.co.uk

Article source: http://web.orange.co.uk/p/rugbyleague/match?game_id=118197&competition_id=1

How to sprint like England rugby star Mike Brown