7s speed/sprint program

smeagol


Referees in America
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Apr 20, 2012
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As a referee, my goal within the next year is to get an invite to the regional 7s circuit/series. In speaking with the assigner (who observed my most recent match), his response was to work on my sprinting, as the top speed I was hitting was not where it should be for high-level 7s.

If anyone can point me in the direction of drills or a detailed program for improving top speed, I would be greatly appreciative.
 

Rich_NL

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What level are you starting from? The training to get from beginner to basics is different to that to get from intermediate to advanced.

If you're a beginner, I'd recommend getting a coach or going to an athletics club. It's like rugby - gaining muscle with bad technique is a lot of work for little gain.
 

smeagol


Referees in America
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Apr 20, 2012
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BFE Illinois
Current Referee grade:
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What level are you starting from? The training to get from beginner to basics is different to that to get from intermediate to advanced.

If you're a beginner, I'd recommend getting a coach or going to an athletics club. It's like rugby - gaining muscle with bad technique is a lot of work for little gain.

I've had sprint-focused coaching before, and have improved my running mechanics accordingly.

What I'm looking for right now is a "regimen" to improve over time. I have a running regimen right now that gradually swings the focus between longer and shorter distances, but would like to switch to one that's more in-depth on the sprinting side.
 

Jarrod Burton


Referees in Australia
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I've had sprint-focused coaching before, and have improved my running mechanics accordingly.

What I'm looking for right now is a "regimen" to improve over time. I have a running regimen right now that gradually swings the focus between longer and shorter distances, but would like to switch to one that's more in-depth on the sprinting side.
If you are looking at breaking into elite/high levels I'd be speaking with an exercise scientist or exercise physiologist who can set you up with an appropriate structured regime rather than take advice from the net.
 
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