Speed for Rugby Forwards: Why It Matters and How to Build It

Speed Isn’t Just for Backs Anymore

The game’s evolving fast. Forwards aren’t just about brute strength—they need speed, too.

Think about it: faster forwards make cleaner tackles, support breaks quicker, and get back into defensive lines faster.

If your training ignores speed, you’re missing a huge piece of the puzzle.

Why Speed Matters for Forwards

• Closing down space: The quicker you get to the ball carrier, the less time they have.

• Support play: Speed helps you get involved in line breaks and offloads.

• Defensive recovery: After a tackle, fast forwards get back to structure before the next phase.

• Creating mismatch opportunities: When you move faster than your opposite number, it forces defensive shifts.

Common Sprint Mistakes for Bigger Players

Many forwards avoid sprint training—or do it wrong. Here’s what to watch out for:

• Overemphasising top speed: Rugby is about explosive bursts, not 100m sprints.

• Neglecting technique: Poor sprint mechanics increase injury risk.

• Ignoring acceleration: Most game speed happens in the first 5–10 metres.

• Not accounting for load: Sprint drills must fit within your overall workload to avoid fatigue.

How CURVA Builds Rugby Speed Training for Forwards

We design speed sessions specifically for your position and body type. Here’s what we prioritise:

• Acceleration drills: Hill sprints, resisted sled pushes, and short shuttle runs

• Technique coaching: Video-guided drills to improve posture, foot strike, and arm drive

• Speed endurance: Repeated sprints with controlled rest to mimic game demands

• Strength-speed integration: Combining gym power work with sprint mechanics for maximal effect

Each week, your plan adjusts based on how your body responds—minimising injury risk and maximising progress.

Final Whistle

Speed isn’t optional for forwards anymore—it’s essential.Building it safely and effectively means better game impact and longer careers.

Train smarter with CURVA’s tailored rugby speed training plans.Get faster, get stronger, get ready.