Speed and Conditioning Training Program with ACSi

Anglo-Chinese School (Independent) engaged Reactiv to work together with the Year One Rugby players to improve on their Speed and Strength. A well-planned 10 sessions of speed and body weight strength training started last Monday with an introductory session of dynamic warm up. Coach Bahktier and me did a time trial for the boys to record their 30m field dash. We were quite happy with some of the players who could run sub 5.00s without speed training prior to Rugby training.



With our Brower Timing System, we managed to clock accurate electronic time, with each player sprinting twice.



We did complex training with the boys, doing squats into sprints, lunges into sprints and plyometrics exercises into sprints.



The boys were strong enough to finish the training, and some complained having "jelly" legs. I strongly believe in doing body weight exercises before going to the gym to pump external weight bearing equipments. I think it is unnecessary and not advisable for young boys 13-16years to carry heavy weights. However, they should start to learn proper technique of squatting and even the right way to carry heavy load from the ground.

In this program, the players will be trained to do lateral movement, quick reaction and change of direction. The training sessions were planned according to the requirement of the body energy system for speed training, where we focus on the importance of duration of each sprint and the rest and recovery intervals. We will also work on the proper running technique to increase running efficiency.




All thanks to Mr George Lam, Mr Adrian and his Rugby coaching team.

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