How to impove sprinting and accelaration speed for Rugby?

witak819: How to impove sprinting and accelaration speed for Rugby?
I’m 13, and am trying to just hone my rugby skills until next year (I’ll be playing loose foward).
Part of that is improving my accelaration and sprint speed, although I’m not sure how to do that properly.
Right now, I am just sprinting round the house, hoping It will help.
Any tips for technique, drills I can do that doesn’t require gym equipment?
Thanks.

Answers and Views:

Answer by DOP3
Get a friend or family member to hold the back of your shirt and then sprint 40metres with them hanging on (resistance) then they let go.
Minor scceleration drill.

Answer by Antonakis
sleds are excellent for improving acceleration and speed. this can be done at home by tying a tyre to a rope and then to a harness which u strap to yourself. run 20m sprints with it on. do about 30 a session.

you must put a cone or some sort of marker on the ground. stand to the side of the marker and jump as high as u can from side to side. jump from side to side 3 times, when you land accelerate as fast as u can, this works your footing when you are unstable.

simple things like running up the stairs with high knees, doing ladder runs, shuttles, suicides and snakes can all be done on a rugby field with no gym equiptment.

stairs- this is a power exersise, it is slow so dont expect to be runing up stairs at normal pace (although this is also good for speed and aceleration). you simple “spring” up after each step, geting your knee as high as possible. do this up the steps and walk down, the walk down will be your rest time. when you reach the bottom , run up the stairs again.

lay 5 markers 5m apart. run fron the start to marker 1 and back, then marker 2 and back ect. this is good for fitness aswell. you must do this untill you have touched all the cones and make saure you touch the ground when doing this exersise !

these are just examples of things you can do. there are allot of exersise u can do to improve these skills.

Answer by Nick C
Simple, its called Speed Training:

Basically you sprint 30metres at a time (or to the 22metre line), back and forth. It creates fitness, leg power and stamina, as well as most importantly can make you take about a second off your 100 metre sprints…

I recommend (although beware) to sprint untill you throw up on the first two times you do it, this will break the barrier that you are looking for and will only give you positive results (apart from feeling sick lol)

Answer by r3alrage
The sprinting itself should do alot.
My brother who is a TANK and can sprint like Usain Bolt (I’d like to think xD) practices Plyometrics, such as jumping from your knees on the ground, to a crouched position. He also goes jogging, and randomly sprints as fast as he can for around 40m, before carrying on jogging – and then repeating this.