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Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

Speed development - introduction and deceleration training

Summary

Acceleration is an important speed element in Rugby; however, deceleration and change of direction are also key elements. In this topic, we focused on the key factors associated with the development of deceleration.

The three modes of speed development may be used to enhance deceleration. They comprise:

  1. direct practice of deceleration with an emphasis on sound mechanics and posture
  2. using overload to create greater power - plyometric exercises assist in enhancing the eccentric strength, the rapid transfer of eccentric to concentric contractions and the landing mechanics of the player
  3. using the tertiary mode general resistance training and weightlifting exercises can be successfully overloaded once the techniques of the main exercises are well coached and learned

We drew attention to the importance of being able to decelerate under control and efficiently. This element of speed is often overlooked and we should emphasise that players will gain game specific adaptations through small sided games when combined with formal coaching of the mechanics of deceleration. This important element of speed can be integrated into the AA phase of training.

We now progress to using ‘reactive’ change of direction or agility drills and practices.