How To Get Faster & Best Speed Drills | with Greg O'Shea

[@gbolahanjimoh3712]

positively surprised; thought he was just doing it for the views, i'm a track sprinter and I know these are effective drills. Thanks alot!

[@Av4nQuisH]

he's a semi pro athlete lol... dunno why u expected random sht

[@jorgesaenzzz]

thanks for confirming if it’s real 👍

[@jrmixtapes5856]

I positively don’t remember asking

[@Leon-uh8lh]

@@Av4nQuisH because its youtube buddy

[@Brandon-mx4mm]

Hey do you think this would help speed for ice skating?

[@jamesrodriguez1067]

Drills: (each drill 3 times - 3 rounds) 1. sprinting walk 2. skips (normal) 3. 212s 4.Single-leg “A” run 5. High Knees 6. Double-leg hop skip (land with both, pull one up) 7. jogging with single leg rotation 8. lateral skips 9. lateral high knees 10. karaoke

[@luisanchezez6634]

3:17 3:44 4:05 4:30 5:01 5:21 5:47 6:16 6:22 6:41 7:02 7:25

[@championthewonderhorse9733]

Genuinely the best speed training drills I have seen on YT. Good work!

[@ade138_6]

As a winger I can say that these defiantly work!

[@GregOShea1]

For anyone wondering about sets & reps, it completely depends on your ability and what you want to achieve from the session. As an isolated speed session I’d generally recommend doing each drill 3 times for three rounds(doing both sides in lateral drills). If you are doing it for a warm up I’d generally recommend doing each drill 2 times for 2 rounds(doing both sides in lateral drills).

[@GregOShea1]

Also, if you are doing it as an isolated speed session I would recommend after you have done the speed drills to do the following: 2 50m strides at 70%, 2 50m strides at 80%, 1 50m stride at 90%, 1 at a relaxed 100% i.e. do not strain and always concentrate on technique.

[@rhysclarke3339]

Thanks so much for this. I have a couple of questions. What’s the distance for the reps (looks about 5m)? I’ve been doing some speed work myself after doing a ton of research and taking info from various sources. Talking percentages ending a session working out at 100% speed. Should I be burning out at this point after only one 100% max effort? Also I’d love to see a full speed session of yours. Even if it’s just an unedited workout vod.

[@ryanscollan8080]

Hi Greg, these are great exercises! What’s your actual speed program? Cheers!

[@GregOShea1]

@@rhysclarke3339 Hey. No you shouldn't be burning out after a speed session, even after the 100% single effort. Speed is to train the body to become faster so you should do all the exercises as close to fully recovered as possible. Conditioning sessions are when you should be burning out!

[@GregOShea1]

@@ryanscollan8080 Hey Ryan. My speed programme is put together by the team coaches so I can't make it public. This is a basic speed session I would complete at least once a week though!

[@matthewngungumandi3971]

These drills are very helpful but some can be very complicated. But all in all, they really increase the speed of your footwork

[@jguinan2425]

Thanks for the tips and drills Greg will take these on with my next sprint session

[@GregOShea1]

J G thank you for trying them out !

[@annakidd52]

Once again, another class video ! I'll be using these over the next while ... you make the technicalities so simple to comprehend - thank you !

[@anonymousdraco2563]

How’d it go

[@harryrudge8529]

4:28 i accidentally skipped to hear. Had me in tears

[@ItsThatVogue]

Hahahaha. I skipped to there and now don't wanna see the rest. This guy is an A level nonce/douche

[@fionnanharte]

H

[@Jay-zi4bs]

Harry Rudge It’s the Irish dance

[@evanmurphy312]

Average Commenter that’s why he’s famous and ripped to bits , spa

[@ItsThatVogue]

@@evanmurphy312 Oh what unique characteristics

[@darraghprior7209]

I like how’s he’s actually out of breath, so you know he’s working

[@ruairibreathnach4511]

Why

[@darraghprior7209]

@@ruairibreathnach4511 a lot of tutorial/tip videos show somebody doing drills/exercises with ease giving us a false interpretation of how easy it will be.

[@tanmayipl99]

wow , wow and wow! Thank you so much!!

[@TheKardioKing]

Good video. When I train athletes I use some of these drills! He's just speaking the TRUTH!

[@clarkgold761]

The i movie editing is class

[@killianbennett8985]

Thanks shea I'll give them a try tomorrow morning and see how it goes

[@GregOShea1]

I hope you got on well sir!

[@abhishektodmal1914]

These were great. Appreciate these mate. Thank you so much for these ! Love and peace to you ❤️❤️

[@GregOShea1]

Thank you for your kind comment sir. Keep grinding!

[@leel9186]

Super helpful

[@GregOShea1]

Awesome bro.

[@marioaldrin806]

Hi Greg, thanks so much for posting. I think I'll have to stick to the Pilates though because this seems way too intense for me. Another great video

[@jq3872]

Great video nice and straight forward and to the point

[@dylanodriscoll988]

I have actually been looking for some sprinting exercises so this will help a lot cheers

[@Thesipmadeybsty]

Willam McDonald no it diesnt

[@Y12]

Tyler is lit so what is the fastest way to get faster

[@ericooltrips]

Thanks for sharing

[@loent97]

Was looking for some sprint drills because I wanted to start improving my speed Did every exercise other than the last two, they felt really nice Even my hamstrings, which I usually have quite some trouble with, felt really good

[@movieclips1015]

Cheers Greg. Very helpful. Also a great insight into the professional sport process and mindset. Being a long distance runner and a 15’s and recently 7’s player it’s really helpful to understand how others work on their speed skills. Keep working hard bro. Stay safe 👍🏻🏉

[@mighty_moxie8981]

Thanks a lot for this workout. I was looking for something to prepare me for when rugby officially starts up again here in Italy and this really suits my needs as I'm a utility back for my local team. I also follow you and the Ireland 7's squad during the world series, good luck withe everything, mate.

[@freekickshv7764]

Have you gotten faster with this?

[@sivertl156]

Great video mate

[@ando440]

My son thought this was very good and he is now going to work on the drills. Thanks

[@GregOShea1]

YES I love to hear that! Tell him I am proud of his work ethic!

[@flyingdutchman3165]

another quality vid mate!🔥🔥

[@GregOShea1]

DRN News 💪💪

[@sebastianhernandez6163]

You are amazing thanks for that video!

[@12FV]

Loved this! Can you do a Conditioning training session vlog please and show the drills

[@GregOShea1]

Cheers! i'll have a think about putting one together👍

[@mortizsport4748]

Thanks a lot brother👍👍👍

[@conormckenna1024]

Great job Greg!!

[@GregOShea1]

conor mckenna thank you sir !!

[@rossamartin]

Super stuff 👍

[@GregOShea1]

Rossa Martin Performance cheers !!

[@frankpaulus3067]

Bedt and Simple Thanks

[@jdh9606]

Can anyone explain the training bra to me?

[@michaelgardner2088]

Great drills, in great shape but what's with the half top? Is Billy joels uptown girl back in the charts?

[@soccerlove_dad]

Superb explanation! Helped 100%

[@lallister6535]

Im a football player (soccer player) and these helped a lot

[@patrickbramley2512]

Good man Greg. Another great video. It would be great to see more rugby players recording videos for young players.

[@nathanjohnston8386]

Quality video mate been using a resistance parachute to increase my speed for football

[@GregOShea1]

Nathan Johnston great piece of equipment to use. Gotta figure out what works for you!!

[@jgorilla585]

Quality advice on Posture and engagement

[@felipeandresaranaa.9751]

Great video bro 💯💥

[@alexanderunguryan5152]

Legend

[@mrdrevilporkchop666]

Super helpful! Gonna try all of those out asap

[@jmhnm1293]

How many times would you do each exercise? Also what exercises do you do in the gym for speed and acceleration?

[@kevinadams6253]

This is brilliant, thank you!

[@centralparkjoe1290]

Outstanding tutorial! I just discovered your channel. 🤙

[@caitrionahayes9946]

Ayyy another Irish boi

[@MrHungryeyez]

Diet, Greg, Diet! What’s your thoughts on intermittent fasting, eating in the evening or having breakfast etc

[@rdrake316]

Keto/Ketovore/Carnivore for sure. Animal-based keto but Plat-based if that actually works for you.

[@Skellyimp19]

Workout complete! Brutal. Legs are in bits. Great technique building exercises though. Did this with 1km sprints in-between

[@GregOShea1]

Yes bro. Legs will def be sore after first time doing it but they will build up tolerance! love that you challenged yourself with sprints in between👍 animal !!

[@Alatriste90]

Could you do more rugby training videos?

[@GregOShea1]

I sure can sir, I wasn't sure if people really wanted to see that stuff!

[@Alatriste90]

@@GregOShea1 being doing this as a warm up before a more intense cardio session or before an uphill training. It's really helping with leg drive and mobility. Would be helpful to know about acceleration and changing directions while running. Thanks a lot 👌

[@nikhiljadhav1837]

Subscribed 🙌

[@John-jt2is]

Thanks mate

[@Tristrum24]

Whoa!? A gps vest that tracks your movement and speed! I need me one of those.

[@russellfong2537]

Hi. I just started rugby and would like to be able to run fast.

[@alexwehrman]

what kind of cleats do you use?

[@idraqsiddiqui9736]

How often do you do these drills?

[@alphapapa-gg]

Brilliant, cheers mate

[@ChristianArms]

Your “slowed down skips” look like mine at 110%.

[@hdsyncing9878]

This is so helpful, can you do a video on conditioning

[@GregOShea1]

I'll write down the content idea in my plans. Thanks so much for the suggestion !

[@shannonnunn]

Nice brah bruh!

[@g.oscarr22]

How often should I do this a week?

[@pierremuhirwa]

I used to be slow but now I’m really fast thx for the tips.

[@thomashayes3852]

Would love to see full day of your diet video

[@GregOShea1]

i'll have a think about putting one together👍

[@camdencrummey5248]

would this be a good workout to do with resistance bands

[@Jr-jc2pt]

Do you have a 40 yard dash?

[@joebaker2157]

Hi Greg, thanks for this. Any chance on a video showing what weight training you do per week?

[@GregOShea1]

Joe Baker Hey man. I’ve filmed an upper body session I would generally do, just have to edit it and get it up. Apologies I haven’t posted any weight training stuff, the issue is I am on a team training programme and I can’t be posting the team’s sessions you know !

[@erinking6036]

What rugby boots would you recommend for speed?

[@patrickkehoe1232]

👏👏👏👏🏆

[@seanfox7508]

Not sure if u mentioned it but do u do full straight sprints along with the drills aswell ?

[@GregOShea1]

I'd do 50m sprints like this: two at 70% effort, two at 80%, 1 at 90%, 1 at 100%. Always concentrating on technique

[@seanfox7508]

Greg O’Shea Cheers thanks v much

[@JosephSaarApostolakis]

How many times per week ? ( soccer player )

[@chirots]

I love your teaching and techniques, but you better take of that mini vest.

[@GregOShea1]

It's a gps vest man, I need to wear it to track my meters. Thank you !

[@chirots]

@@GregOShea1 I realised this from your another video. Sorry, I did mean to offend at all.

[@samizm7621]

Hey Greg great vid! Also how long should I rest after each exercise or round?

[@GregOShea1]

Until you are ready to go again man, speed shouldn't be done under fatigue, always with energy!

[@-mikel2shifty515]

Sick video! How many times a week would you recommend this training?

[@GregOShea1]

Only 1 for me man, it's about quality not quantity you know.

[@Av4nQuisH]

dam didnt realize how much tucking my pelvis in works my abs while doing this, feels like a fullon ab workout

[@petiaadolfsson7202]

Every day???

[@dazzassti]

wtf did he say at 22 seconds lol .. anyhow great vid ;-)

[@Noxolo_11]

Im crushing on Greg

[@Byh123ffga]

Hey mate, do you rest at all inbetween or do you just do the whole thing in one?

[@asthereal1502]

I’d say quick rest to catch your breath at first

[@feelthegame2222]

He wrote in one of the other comments a lot of additional information. He says you should rest enough to fully catch breath since it is a speed training instead of a conditioning training

[@GuidetteExpert]

How many meters did yo udo the drills?

[@GregOShea1]

10 meters

[@gabeross9986]

Great video mate. Was just wondering, what are your 100m times like from when you started these exercises to now (if you know of course). Have your times increased significantly? Cheers

[@brentmeistergeneral6074]

Hopefully the times haven’t increased!

[@gabeross9986]

@@brentmeistergeneral6074 bollocks yeah meant decreased X

[@GregOShea1]

To be honest, i've been doing drills like this for the past decade . As I have developed physically I have gotten faster but I would say the drills have definitely helped alongside gym training.

[@brentmeistergeneral6074]

Gabe Ross 😂 ✌️ excellent video though! I played back 3 (winger in early years and fullback as time went on) at a half decent level and I can’t big these types of sessions up enough. As a coach I have all my guys doing this sort of stuff as part of their warm up for every session so it becomes second nature/muscle memory. They now find it weird when they make breaks they never used to make, even our front row boys! 👍

[@Keart123]

How many reps and sets should i do for each exercise?

[@GregOShea1]

Daniel Keegan I posted a comment recommending general sets and reps. Cheers !

[@Keart123]

Greg O’Shea thanks mate appreciate it👏 great video btw bro

[@hivibe2526]

Did this yday hip flexors aching like fuk today hahah, how many days a week can you train sprints, i did these drills then ended it with full hill sprints

[@oculusprime536]

What is a GPS vest

[@jaco9017]

Quality

[@GregOShea1]

Jaco Castillo 🙌

[@nathanmitchell9695]

T20 paralympic sprinter here. One that works well for maximising the distance with each stride is an exercise I call cycles. Note that this is more for sprinters and not for rugby players as it emphasises stride length over stride frequency. The exercise is similar to high knees but your legs extend out at maximum knee height, causing a cyclic motion with your leg back to the ground. Feet poised as you showed, landing on the balls of the feet. This works because instead of driving forwards with the knees only to bring your foot down really early and work against your own stride, you learn to really maximise your stride length and emphasises your stride powering you forwards rather than upwards. When employed at full speed, your feet kick out behind you and really emphasise recycling your foot round when combined with bringing your heel in towards your glutes, as you correctly advised. Combined with high arm drive and the core posture you demonstrated so well, it forms the entire basic sprinting technique that track coaches everywhere teach for maintaining maximum speed.

[@rem6363]

Yo love it gonna do it today but how many reps and sets of do you do?

[@GregOShea1]

Rem I’ve posted a comment recommending general sets & reps. Thanks !!

[@jameshealy1]

Do a vid of the beep test

[@Johna7x88]

When is the day of eating vid coming? 👌👍

[@GregOShea1]

i'll have a think about putting one together , thanks!

[@Connor200mFeek]

Class

[@stretfordender11]

Nothing is more important for reaching a persons max sprint speed than being lean. Every quick person I've ever seen is lean with little body fat, even if they have large muscles. Obviously not everyone who is lean is quick.

[@willrees1838]

what is your 40m time?

[@parodybamford705]

Greg bit of topic but when doing ab excersizes do your legs become stronger and will they get noticeably bigger

[@GregOShea1]

I wouldn't say that ab exercises will make your legs bigger but they will help you get more toned for sure!

[@thegreatguy3829]

Your tattoo though 😂

[@Dreadfultime]

This guy is just teaching us how a normal Irish walks.

[@jordiblu2131]

My aim now is to get as firm as you and rock this vest on a casual to look just as hot lol! 🏆👍🏾

[@GregOShea1]

JordieXblu hahaha the GPS vest is some look 👀

[@Cjs94]

Just one set back and forth of each?

[@sdog8i840]

Makes sense that you lean forward a little bit into the sprint. So your weight is going forward. How come Michael Johnson was so fast when he leaned backwards while sprinting though!

[@GregOShea1]

Great question... and people have been asking it for years. Michael Johnson had a very unorthodox running style that just seemed to work for him and his body. Similar to Usian Bolt who’s running style isn’t ‘textbook’ as he struggled to be ‘technically’ sound in his start and moved quite lateral in his torso when upright sprinting. Having said that, he’s the fastest man in history so his technique worked for him. I guess you could just say those kind of athletes are outliers and one-of-a-kind

[@Blaze9.58]

why do you where the sports bra ? not joking ..i'm serious. does it help in some kind of stabilization ?

[@Blaze9.58]

my bad..i saw the sports bra part of the vid now. sorry lol

[@jnbmusic4092]

Isn't the Single-Leg 'A' Run @ 4:30 just Irish dancing? ;)

[@e.hskills1094]

Good for my explosive workouts i want be more and more faster 😉💪💯

[@erugby9291]

Great video mate, thanks so much for this. I guess leg strength is also very important. Also, how many times a week you recommend doing this? I'm determined to start training right now for next season, in 3 months hopefully I'll have improved something!

[@maiahaumu8236]

How the progress bro? Made some improvements?