How to run faster for rugby 7s (Speed Drills & Hill Sprints) | 7s Fit 1 | This is 7s Ep5.

Improve your speed with these drills and hill sprint session.
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0:00 - Intro
00:33 - Warm Up
00:48 - Speed Drills
03:19 - Hill Sprints
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[@luketreharneTi7s]

Example of Fitness (high reps, low rest): 3 sets of 8 reps. start a rep every 30s. You may need to jog back to the start. 3 mins rest between sets🙌 Example of power (Low reps, high rest): 2 sets of 6 reps. Full walk back recovery between reps (~1:30-2mins) All about maximal high quality reps. 3 mins rest between sets.

[@diarmo4048]

Hi Luke, real helpful stuff there not really any seriously steep hills in my area , there’s one near my house that’s a segment on Strava of a about 6% grade would that be enough for an effective hil sprint workout?

[@luketreharneTi7s]

@@diarmo4048 Hi 😃 its obviously not the steepest hill but if you perform the session with intent and maybe add anther 5-10m sprint to the reps you should get a good stimulus.

[@olebogenglesego32]

​@@luketreharneTi7s there is no hills near my area what type of running must we do

[@luketreharneTi7s]

@@olebogenglesego32 You can still do this session on the flat, I would increase the distance you are sprinting by maybe 10ms. Running with intent to hit max speed will still make you faster.

[@austinbvi]

Criminally underrated channel

[@luketreharneTi7s]

Really appreciate it Austin 🙌🙌

[@leemonk384]

@@luketreharneTi7s @austin Keil I agree. I discovered this channel a few days ago where I'm trying to build a googlesheet document for great training videos for my son's training (u12's). So far 11 of 13 videos are Lukes!

[@luketreharneTi7s]

@@leemonk384 Thats awesome to hear Lee! Also thats a great idea for your son!

[@siyanonkelela5448]

This is awesome Luke, well done.

[@luketreharneTi7s]

Thank you so much

[@luckypradaud9594]

hey luke I've been watching your videos and they are all awesome! So simple but so effective!!! keep it coming!!

[@luketreharneTi7s]

Hey Jean! Very glad to hear 🙌 we will keep them coming!

[@SaltyNuts_]

Awesome as always Luke and Dai! Thanks for this! Won’t catch me now 🤪

[@luketreharneTi7s]

Thank you my man!

[@axelbaron9412]

Love it ! Thanks !

[@luketreharneTi7s]

Thank you 😃

[@afshirinzadeh5682]

Good stuff! Thank you!

[@luketreharneTi7s]

Thank you 😀

[@aleni901]

Fantastic drills

[@luketreharneTi7s]

Appreciate it Alan

[@samjones474]

This is brilliant

[@luketreharneTi7s]

Thanks Sam 😀 hope it helps!

[@wsvlnnw5152]

Nice work man you performed great techneek and teaching

[@luketreharneTi7s]

Thank you 🙌

[@geraintjones1208]

Great videos , especially useful for our students at Ysgol Gymraeg Ystalyfera Bro-Dur . Diolch Luke.

[@luketreharneTi7s]

Diolch yn fawr iawn Geraint! Very glad to hear that, I hope they're enjoying them 😁

[@MrConorHartley]

Things you think about when beating someone one on one. Any specific triggers? Or any ways you manipulate defenders? Love the content as always Lukey!

[@luketreharneTi7s]

Yes Conor, can definitely do one of these!

[@edwardstroud8245]

Been looking for speed training for my 11 year old son, especially because of lockdown! Great to have found this, Luke. Thanks. He thinks you’re a great side stepper as well, but says Phil Bennett will always be the greatest 😆 😉. Cheers. Ed

[@luketreharneTi7s]

I'm glad the video can be of help! And I would agree that Phil Bennett is one of the greatest haha Diolch

[@edwardstroud8245]

@@luketreharneTi7s dare I admit it, I’m an Englishman, but can’t help look to the great welsh players, especially the likes of Bennett, Edwards, JPR, JJ Williams, Barry John, Gerald Davies etc.. for the flare and creativity. An Englishman using the Welsh legends as a reference for his son haha. Great to see you still playing in that tradition. All best.

[@luketreharneTi7s]

@@edwardstroud8245 excellent list of legends for your son to learn from! 🙌 thanks very much

[@Sonusansi06]

Nice

[@luketreharneTi7s]

Thanks!

[@shanemouton7606]

Lovely

[@luketreharneTi7s]

👊

[@ReghardtJansevanRensburg]

Can u do some exercises for side stepping

[@leemonk384]

Luke. Truely great videos for a Dad and Son working together. A question for you. We live in a relatively flat area and will need to travel far to get a hill. We've recently purchase a bungee cord (full on beasting sessions with this!). In your opinion could/would the bungee cord replicate the hill training? I can't quite work out if you've chosen a hill for the resistance or the angles on the muscles. Thoughts?

[@luketreharneTi7s]

Hey Lee, the hill is a mixture of the resistance and the body angles. Both helping towards getting quicker. I think a bungee could work in a similar way depending on the resistance. You want to be able to get into good body angles with the resistance but not too much resistance that it affects the form and you're just slogging away. Hope that helps.

[@cirianar]

Hi there. As a person having recently recovered from large scale leg surgery and just starting Rugby, I love this in depth informative video about sprinting as it really helps me train for proper running form again. I have one question about the speed and form drills; how many reps of each drill should I do or should I just do each drill once?

[@luketreharneTi7s]

Hey 😀 I hope the recovery is going well after the surgery and you're enjoying rugby! Its completely up to you with speed drills but I normally do 2 sets of each exercise, doing 10 reps or 10ms for each set.

[@horty913]

@@luketreharneTi7s Hi. When you say 10 reps, is one rep the entire 10 metres or would the entire 10 metres count as 10 reps?

[@luketreharneTi7s]

@@horty913 Hey, so it is either or. So you can do 10ms of single change overs and count that as 1 rep. Or you can do 10 single change overs and count that as 1 rep.

[@argonaww]

how should you be holding the ball when passing? loved the video

[@luketreharneTi7s]

Great question! Heres the first video I did on passing kzbin.info/www/bejne/jom7Y31spMqfotE . I'll be doing more on this, hopefully this helps for now 😁

[@davidlavulo2122]

Luke, do you have any gym videos for speed training?

[@luketreharneTi7s]

Hi David, we haven’t got one just yet but I’ll add it to the list of requested videos 🙌

[@benitomomo]

Hi, Luke, I am almost 47 and still playing 1st team rugby as an 11. Any speed/strength exercises you could recommend that I should focus on away from our rugby training nights? Thank you

[@luketreharneTi7s]

Awesome to hear you're still playing! If you head over to our Instagram (@this_is_7s) there are lots of running and weights sessions on there from the last 12 months of GB camps. Always good to focus on prehab away from training nights as well.

[@matts9474]

what sets/reps/rest do you recommend for a fitness type high rest low rest sessions of hill sprints?

[@luketreharneTi7s]

Hey Matt, so for a fitness type session. I would do something like 3 sets of 8 reps. The reps start every 30s. So you may need to jog back down the hill to be there in time. I rest for 3 mins between sets then. 👌

[@carlmurphy2416]

How would you programme a speed session like this with a lower body strength gym session in a week of training?

[@luketreharneTi7s]

I always run before gym so that you are as fresh as possible to sprint and not fatigued/risking injury. I do acceleration focus on a tuesday followed by Lowerbody and top end speed on friday followed by lower body

[@tastyaloha8175]

how many reps are you doing for each drill? What's the break time in between?

[@luketreharneTi7s]

Hey 😃 so I normally do 3 reps on each of the speed drills with a slow walk back recovery. I do 3 reps of the 3 step drives. 1 rep each of the 80 + 90%. With walk back recoveries but take as much time as you need. Fitness hill sprints - 3 sets of 8-10 reps going every 30s. With 3 mins rest between sets. Power hill sprints - 3 sets of 5 reps going every 1:30 (or full recovery). Take 2-3min rest between sets. Maximun intensity and quality.

[@katlehomosoeunyane9520]

Hi Luke, would it help if I were to put ankle wrists?

[@luketreharneTi7s]

Hey Katleho, what do you mean by ankle wrists?

[@mattrogers8121]

Do a nutrition video

[@luketreharneTi7s]

Sounds good, will have a look at doing one on this 👌

[@luketreharneTi7s]

kzbin.info/www/bejne/hJXcfoOKmc1lgaM here’s a nutrition one Matt

[@mattrogers8121]

Cheers mate

[@luketreharneTi7s]

@@mattrogers8121 no worries boss 👌

[@sibonelomakhanya5790]

How many times a week should one do these drills and sprints?

[@luketreharneTi7s]

We would normally do 2 speeds sessions a week. One concentrating on top end speed and the other on acceleration. Both would incorporated speed drills though.

[@GGSFR]

Hey, would this be effective in Rugby League?

[@luketreharneTi7s]

Yeah for sure!

[@trxrugbymedia7173]

Do a tackling one

[@luketreharneTi7s]

Awesome suggestion! Shall have a look at doing one of these.

[@mosestebele5347]

For long should I do this for 😮

[@luketreharneTi7s]

Sorry I don't quite understand the question

[@tiorent598]

How often a week

[@luketreharneTi7s]

We do 2 speed sessions a week. But you could also do this in a warm up for a rugby session

[@_Ghost.trucker_404_]

I'm a winger and need to work on my speed and sort strength any tips when it comes to working on these? (I'm also from Wales As well)

[@luketreharneTi7s]

Hi Marshy, the best thing I'd recommend is being consistent with your training. Getting quicker takes a fair bit of time. Compound lifts (more than one muscle group at a time) are useful in the gym. Lots of people work on their quads but forget about their posterior chain (muscles on the back of the body) that help with explosive power. So spending time working on hamstrings and glutes is really useful. Start off with bodyweight exercises to get used to moving properly and then you can add resistance/weight. Hope that helps

[@alex2schoeman158]

Please make a video on how to get explosive power. Please :)

[@luketreharneTi7s]

kzbin.info/www/bejne/ZpeXinqEgdmkbNk&ab_channel=LukeTreharne heres a home workout one we've done

[@alex2schoeman158]

@@luketreharneTi7s thx man. Appreciate it

[@LilithaMgatyelwa-ie5te]

Types of steps

[@luketreharneTi7s]

kzbin.infoVFXh5lsMj00

[@Vrooom4386]

I get tired from watching this

[@luketreharneTi7s]

Give it a few goes and you wont be so tired 😁