Sprint Coach

Service Description

🏃‍♀️ 1. Develop Acceleration and Speed Mechanics - Teach proper sprinting technique — posture, arm drive, stride length, and frequency. - Focus on the first 5–10 meters, which are crucial in rugby league for line breaks, tackles, and defensive chases. - Use drills that improve: Explosive starts from different positions (standing, crouched, game-specific stances). - Maximal velocity running for open-field sprints. 2. Enhance Acceleration Strength and Power - Incorporate sprint-specific strength and power training, such as: Hill sprints or resisted sprints (sleds, bands). - Plyometrics and bounding for leg drive. - Weight training that emphasizes posterior chain strength (glutes, hamstrings, calves). - Teach athletes how to apply force effectively into the ground for better speed and stability. 🔄 3. Improve Change of Direction and Agility - Use reactive drills and agility patterns to simulate game demands — cutting, evading defenders, and changing direction at speed. - Work on deceleration mechanics to reduce injury risk and improve defensive ability. 🧠 4. Educate on Sprinting Fundamentals - Help players understand why sprint mechanics matter — linking improvements in speed to better game outcomes. - Teach body awareness, balance, and coordination — critical for adolescent athletes still developing motor control. 📈 5. Monitor and Track Progress - Use timing gates, video analysis, or simple stopwatch testing to track improvements in: Acceleration (0–10m, 0–20m), Max velocity (30–40m), Repeat sprint ability - Provide regular feedback to motivate players and guide training adjustments. 🩹 6. Reduce Injury Risk - Focus on hamstring and hip mobility, posterior chain strength, and landing mechanics to prevent common lower-body injuries. - Teach proper warm-up routines (e.g., dynamic drills, activation exercises). -Work closely with physios and S&C coaches to align sprint work with load management. 🏋️‍♀️ 7. Integrate with Rugby-Specific Conditioning Design sprint and speed sessions that fit the demands of rugby league: Short, repeated efforts with incomplete recovery. Sprinting under fatigue. Sprinting while carrying a ball or reacting to opponents. Combine speed and skill, e.g., sprint–catch–pass sequences. 💬 8. Build Confidence and Empowerment Create a supportive, inclusive environment that encourages young female players to take pride in their speed and strength. Reinforce positive messages about body function and performance, not just appearance.