Rugby's acceleration game: gym exercises for lightning-fast players

In rugby, it’s not always about hitting top speed over 100 metres; it’s about that explosive first few steps—the acceleration that lets you break away from a ruck, burst through a defensive line, or close down an opponent. That vital burst comes from power, and a significant portion of that power is forged in the gym. At CURVA, we know that truly lightning-fast rugby players build their acceleration off the pitch.

Why acceleration matters in rugby

Most actions in a rugby match are short, sharp sprints. World Rugby highlights that the average sprint distance for forwards is around 14.7 metres, and for backs, it's roughly 19.5 metres (Suarez-Arrones et al., 2014). This data unequivocally points to acceleration, not sustained top speed, as the key attribute. The ability to quickly generate force and explode from a standing start, or a slow jog, is paramount.

The gym-to-pitch connection for acceleration

Acceleration is a function of how much force you can apply to the ground, and how quickly you can apply it. The gym directly enhances both of these.

Here’s how our tailored gym programmes build your acceleration:

1. Foundational strength – increasing raw power: To accelerate, you need powerful muscles to drive you forward. Heavy, compound lifts build this essential raw strength.

   • Squats (Back and front): These are non-negotiable. They build incredible lower body strength in your glutes, quadriceps, and hamstrings—the primary movers for sprinting. A stronger squat means a stronger push off the ground.

   • Deadlifts (Conventional or Romanian): Develop your posterior chain strength, vital for hip extension during acceleration. A powerful hip drive is key to getting off the mark quickly.

   • Lunges (various forms): Rugby is played on one leg at a time during sprinting and cutting. Single-leg strength is crucial for balance, stability, and efficiently driving off one leg.

     
     

2. Explosive power – applying force rapidly: Strength is your engine size; power is how quickly you can hit maximum RPMs. Plyometrics and Olympic lifting derivatives are fantastic for this.

   • Box jumps: These train your fast-twitch muscle fibres, helping you produce maximum force in minimal time. This translates directly to a more powerful push-off.

   • Broad jumps: Similar to box jumps, broad jumps develop horizontal power, mimicking the ground reaction forces experienced during acceleration.

   • Power cleans (and variations): This full-body explosive lift teaches you to rapidly transfer force from your lower body through your core to your upper body, replicating the coordinated effort needed in a sprint start.

   • Sled pushes/pulls: A favourite of ours. These directly simulate resisted acceleration, forcing you into an optimal forward lean and overloading the muscles responsible for the drive phase. They are brilliant for teaching correct sprint mechanics.

     
     

3. Core stability – efficient power transfer: A strong, stable core acts as the bridge between your upper and lower body. Without it, power leaks, and your acceleration suffers.

   • Anti-rotation exercises (e.g., Pallof press): These build core strength that resists twisting forces, crucial for maintaining powerful posture during a dynamic sprint.

   • Plank variations: Develop deep core stability, ensuring efficient power transfer from your legs to your entire body.

Integrate gym exercises for rugby acceleration

At CURVA, we don't just throw exercises at you. We integrate these gym components into a progressive programme, carefully considering your position (a prop's acceleration needs differ from a winger's), your playing style, and your match schedule. We use video guidance for every exercise, ensuring proper form to maximise gains and minimise injury risk.

Ready to leave opponents in your dust? Let CURVA build your rugby acceleration game.