Designing Speed Training Programs

Acceleration 

When designing speed training programs that focus on acceleration, it is essential to incorporate technical skill development drills that target key aspects of acceleration mechanics. Proper acceleration technique plays a crucial role in maximising force application, enabling players to effectively utilise their strength and power.  

By refining acceleration mechanics, players can apply force at the correct angle, optimising their ability to generate forward momentum. This not only enhances overall sprint performance but also reduces energy wastage and minimises the risk of injury. Incorporating drills that reinforce proper posture, stride mechanics, and efficient force application ensures that players develop the necessary skills to accelerate effectively.  
A well-structured acceleration training program should, therefore, integrate technical drills alongside strength and power exercises. This approach allows players to translate physical capabilities into improved sprint performance, ultimately enhancing their speed and agility both in training and matches.

Below highlights some technical development drills that focus on acceleration and specifically correct force application, coordination and posture. 

Sprinting distances of between 5m and 20m play a key role in developing acceleration ability through the implementation of the technical aspects of acceleration, such as forward lean and correct force application, which were practised during the technical development drills.

Both unresisted and resisted sprint-specific training methods should be incorporated into the acceleration training sessions (Turner and Comfort, 2022). Resisted sprinting training methods, such as band-resisted sprints, sled pushing, can play a key role in acceleration training, with research showing that resisted sprinting can have a positive effect on improving sprint performance of athletes, especially over short-distance accelerations which as highlighted is a crucial aspect of successful performance for rugby players specifically forwards (Lockie et al., 2011; West et al., 2013; Cahill et al., 2019, 2020). 

Below are guidelines for sled pushing training.

Sled Pushing

Load	100-150% of Bodyweight
Training Frequency	2-3 times per week
Training Volume	3-6 sets of 10-20m
Technique	Focus on horizontal force production, requiring a low pushing position

Sled pulling focuses on horizontal force production and acceleration mechanics, while sled pushing focuses on increasing maximal horizontal force production in the lower body, especially the glutes, hamstrings and quads. A mix of sled pulling and sled pushing, when incorporated with technical development drills and structured strength training, can play a key role in improving the acceleration performance of female players. 

Max Velocity

Similar to acceleration training programs, when training max velocity, it is important to incorporate technical development drills that target key aspects of max velocity running, such as front side mechanics, cyclic foot action, and fast ground contacts (Turner and Comfort, 2022). During max velocity running, there is a greater emphasis on vertical force production, so it is crucial that athletes can optimally produce these forces while maintaining fast ground contact time in an upright torso position (Wild et al., 2011).

Below outlines some examples of max velocity technical drills that can be incorporated into max velocity running sessions or warm-ups that focus on upright posture, front side mechanics, cyclic foot actions, vertical force production, fast ground contact times, as well as optimal stride length and stride frequency.

In addition to incorporating technical drills for maximum velocity, it is essential for female players to receive regular exposure to maximum speed in order to improve speed development and prevent injuries. Research has shown that weekly speed exposures of greater than 95% of max speed can positively decrease the incidence of non-contact match hamstring injuries, with match day -2 being highlighted as an appropriate training day for these exposures (Buchheit et al., 2023). 

Max Velocity

Distance	30-40m
Training Methods	100% Sprint, Build-Sprint-Cruise
Training Intensity	>90% of Max Speed
Training Frequency	1-2 times per week
Technique	Focus on upright running mechanics, Cylic action of the foot, Fast ground contact

Coaching Tips:

• Tailor speed training to positional demands (E.g. forwards typically require short, explosive accelerations from a static position, while backs generally require exposure to maximum velocity).
• Prioritise technique before adding additional resistance or complexity.
• Expose the athlete regularly to 90%+ of their top speed each week.