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How can I improve my 100m time for rugby?

10 Jun 2009

10 Jun, 2009  Rugby - General, Rugby Play

I want to play u13 rugby and be in the athletics team I weigh 46kg, run 100m in 14.00 seconds and I am 13 years old Please may someone help me and by the way I live in a boarding house and I only have ankle weights and have no access to gym equipment

First of all you need to improve your speed….doing several short sprints(ranging from 30m to 60m) with 5 mins recovery in between……these should be “all out” explosive efforts. you can also increase your endurance by doing a longer sprint(e.g 100m) and then decelerate turn around and sprint 60m.

This can be repeated 3 or 4 times with long recovery……also technique cant not be ignored….make sure you use your arms properly..have high knee lifts and the least possible tension in the shoulders…core work such as the plank, sit ups and press ups are also important….you wont need weights at u13

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5 Responses

  1. 1 Ryan
    2009 May 31

    An easy thing that helped me was running with dumbells and doing plyometrics. You can look up some great plyometrics on the internet
    References :

  2. 2 Random person
    2009 May 31

    Eat a lot of fatty food and watch a lot of TV
    References :

  3. 3 rachelcool95
    2009 May 31

    By eating healthier, sleep well and more often, and training more and harder, i'm an athlete too and that's what my coach said i had to do and it worked! From 14 seconds in 100m i came down to 13.02 seconds!

    hope this helps
    References :

  4. 4 Pinky
    2009 May 31

    You can do weight training, run uphill, and plyometrics.
    References :

  5. 5 Jonas
    2009 May 31

    first of all you need to improve your speed….doing several short sprints(ranging from 30m to 60m) with 5 mins recovery in between……these should be "all out" explosive efforts. you can also increase your endurance by doing a longer sprint(e.g 100m) and then decelerate turn around and sprint 60m. this can be repeated 3 or 4 times with long recovery……also technique cant not be ignored….make sure you use your arms properly..have high knee lifts and the least possible tension in the shoulders…core work such as the plank, sit ups and press ups are also important….you wont need weights at u13
    References :


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