Summary

Speed and agility are critical components of performance in the women’s game, underpinning both offensive and defensive success. Speed encompasses acceleration and maximum velocity, with distinct demands across positions, backs requiring greater top-end speed and acceleration, while forwards rely more on short, powerful bursts. Agility is equally vital and must be developed through a structured progression from foundational mechanics to game-embedded scenarios. Emphasising technical proficiency, biomechanical efficiency, and regular exposure to high-speed efforts not only enhances performance but also reduces injury risk. A well-integrated, position-specific approach to speed and agility training ensures female players are physically prepared for the dynamic and unpredictable nature of the game.

Downloadable 4-week Speed and Agility Programme