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Introduction
LTPD Pathway
Functional Screening
Anatomical Adaptation
Game Demands
Conditioning for Rugby
Periodisation in Rugby
Content
Questions

Multi-sprint activity training

This type of training involves running short distances, which are appropriately specific to the distances observed in our time-motion analysis studies. The number of accelerations within a set can be devised to suit the fitness status of the squad. Typically, the session is organised using 4-6 efforts over a set distance. The total volume of a multi-sprint/activity training session that has 4 sets of 5 reps of 25 metre efforts is 500 metres. In contrast, traditional interval training methods where 10 reps of 200 metres runs are completed has a threefold greater volume of running within the training session.

In addition to completing multi-sprints or accelerations, the Strength and Conditioning coach can include different game-related activities to make the conditioning unit more specific to the demands of the game. The activities that can be completed include any of the activities that are evident in match play. They include: opposed power accelerations, controlled tackling, down to the ground and up, holding a player to the ground, heaving a player away, deceleration and picking a ball, evading an opponent, using quick feet in an opposed challenge, etc.

Table 7 below provides a sample of a typical multi-sprint/activity unit. Note that sprint acceleration efforts are interspersed and alternated with game-related activities.

Drill
Distance or repetition
Rest
Maul ball

1 repetition

Zero

Sprint

20 metres out

60 seconds

Forward drive

1 repetition

Zero

Sprint

30 metres out

30 seconds

Get up!

1 repetition

Zero

Jog

100 metres

Zero

Tackle shuttle

1 repetition

Zero

Sprint shuttle

4 repetitions of x 5 metres

10 seconds

Table 7: Sample multi-sprint activity circuit for Rugby