Rugby Speed: Top-End vs. Game-Speed

The modern game of rugby is faster than ever. The days of a slower, more attritional game have been replaced by one of continuous, explosive action. This shift has changed what it means to be fast on the pitch. It's no longer just about your 100-metre sprint time. It's about rugby speed - the kind that wins matches.

At CURVA, we’ve built our programming around this reality. We know that top-end speed is only one part of the equation. What really matters is your ability to accelerate, decelerate, and change direction with maximum efficiency under fatigue.

The Difference Between Top-End Speed and Rugby Speed

Think of it this way: Top-end speed is what you measure on a running track. It’s a straight-line sprint with no opposition. It’s what you see in a long break down the sideline, a rare event in professional rugby.

Rugby speed, on the other hand, is the ability to be quick in the chaotic environment of a game. This is what we focus on. Our programs are designed to build the speed that truly impacts performance—the kind that helps you beat your opponent to the ball or make a crucial tackle.

Why Game-Speed Is Our Priority

The data backs this up. According to GPS tracking data cited by sports scientists, the average professional rugby player’s sprint distance is less than 20 metres. Furthermore, a report by the English Institute of Sport in 2023 showed that top-end speed only accounts for a fraction of a player’s total running distance in a match—with the majority of their time spent in acceleration, deceleration, and short bursts of effort.

This is why we focus our programming on these three core areas of rugby speed:

• Acceleration: The ability to get up to speed quickly from a standing start or a low body position. This is vital for winning the collision in rucks and mauls or reacting to a broken play. Our custom plans include acceleration drills that are specific to your position, whether you’re a forward or a back.

• Agility: The capacity to change direction quickly without losing momentum. This is the difference between making a defender miss and being tackled. Our Mobility Hub, with its focus on injury prevention and flexibility, lays the foundation for this kind of reactive agility.

• Repeated Sprint Ability (RSA): The power to perform multiple high-intensity sprints with minimal recovery. The modern game is defined by these repeated efforts—getting up from a ruck to get back in the defensive line, or chasing down a loose ball. We use high-intensity interval training (HIIT) sessions to build your resilience and ensure you can perform at your peak for a full 80 minutes.

The Ultimate Guide to Strength & Conditioning (S&C) for Rugby Players →

Train Smarter, Not Harder

Training for true rugby speed requires a smart approach. It means tailoring your training to your specific role and the demands of the game. Our app takes into account your position and playing style to build a program that is right for you. We provide the tools and video guidance to ensure your form is perfect, helping you build the kind of speed that translates to real-world results on the pitch.

Don’t waste your time on generic programs that only build straight-line speed. It’s time to train for the game you actually play.