DISCLAIMER Before reading through this document, or starting any program, you agree that this Speed &

Agility
training program and the information contained within must not be reproduced or transmitted in any form without
direct permission from the Author. It is also a condition of purchasing this program that you will first consult with a
health professional /Doctor before undertaking this program to ensure you are physically and mentally fit to complete
the program. You understand any physical activity may expose the participant to certain risks and you undertake to
do so at your own risk. You will not hold Sonny Henderson liable for any injury, loss, damage or death caused whether
by negligence, omission, and breach of contract or in any way whatsoever.
 INTRODUCTION

The game of Rugby & Rugby League has never been as tough as it is today. The players are faster
and the hits are harder - the competition to succeed in the game is greater than days gone by!
Therefore, it makes sense that if you want a real opportunity in the game, players need to be faster,
more agile, stronger and be using explosive power.

Attacking in Rugby and Rugby league is all about getting past your opponent with exceptional
change-of-direction skills, then beating them to the try line with blistering speed. This is exactly why
Speed and Agility training is essential in any player's regime.

WHAT IS SPEED?

Generally, ‘speed’ refers to the rate of which you’re able to move your arms and legs, in a way that
allows you to move as fast as possible. Speed will allow you to get to the ball first, get into the right
position for a tackle and get away from defenders.

Acceleration and Top Speed are 2 phases of speed that you need to focus on.

Acceleration
Acceleration, put simply, is how fast you can build up your speed.

Acceleration continues until you can no longer increase your speed, at which point you move into
the Top Speed phase of sprinting. Rugby players spend most of their time in the acceleration
phase during a game, as they perform multiple, continuous bursts of acceleration (for example
accelerating, before changing direction, hitting a ruck, making a tackle, etc.).

Top Speed
Top Speed is the phase after Acceleration and is the top speed the body can reach.
Once you’ve accelerated to maximum capacity, your body switches gear into Top Speed, and
rugby players generally hit this phase when they have made a break in play and have acres of
space in front of them. They won’t get any faster at this point, as they maintain the speed they
reached during Acceleration.

WHAT IS AGILITY?
Agility is the ability to explosively stop, change direction and explosively accelerate again.
Increased agility skills will improve your performance in one on one situations. Agility can be
broken down into 3 key skills – deceleration, change of direction and acceleration

Deceleration
Deceleration is the ability to quickly stop and control your body at speed. To be able to change
direction effectively you must firstly decelerate.

Change-Of-Direction
The art of changing direction involves the ability to produce force into the ground to allow your
body to move in a different direction and away from your opponent. Proper technique, strength,
and power are all key components of changing direction.

Acceleration
Last but not least, once you have decelerated and changed direction you must then accelerate away
from the defender. This is where speed kicks in.

Okay, so now you have an understanding of the basics of Speed & Agility, let’s get this training
started! Please follow the guidelines carefully to gain the most benefit from this program.
 STEPS TO GAINING THE MOST OUT OF THIS PROGRAM

1. Gain approval from a medical professional before commencing any physical activity.

2. Follow the 4-week program exactly as it is written - don’t change the order of exercises.

3. Understand the following IMPORTANT guidelines:

a. This is twice-weekly with a minimum of 48 hours rest in between each session.

b. Every sprint should be at FULL SPEED, MAX EFFORT with COMPLETE rest and recovery.

c. Allow full recovery (normal breathing rate) between sprints

d. Training speed when tired is detrimental and will result in a loss of speed. Ensure you are

fresh for every training session.

e. Follow the exact order of the drills, as they've been specifically designed in this order.

f. Never perform strength training before undertaking speed drills.

g. Do not fail to complete a Warm-Up before and a Cool-Down after each session.

4. If you are unsure of anything, email Sonny HERE to ask any questions.

5. Most importantly, put in 100% effort in every single drill and exercise – and have fun!

SPECIFIC NOTES - TRAINING PROGRAM

1. Each training session should take no longer than 30 minutes to complete.

2. Week 1 - 2 of plyometrics will concentrate on sticking the landing and Week 3 to 4 will

concentrate on getting off the ground as quickly as possible.

3. Strength training will involve single-leg exercises. These will improve strength and stability

which is important.

4. When performing the agility drills always decelerate before changing direction. Once you

have changed direction, accelerate explosively.

 Before you get started, don’t forget…

There are certain rules you need to follow if you are to get the best out of your speed training.

RULE 1 – MAX EFFORT

From today onwards, you must perform every sprint at 100% effort and as explosively as possible
whether it be during this program, at training, on the rugby field or on the school oval at lunchtime.
You need to start training your body to sprint fast every time so that it comes natural. Also, the only
way to get faster is by sprinting faster.

RULE 2 – SLOW DOWN

Whenever performing a sprint for a certain distance, ensure that you don’t slow down until you
have reached that distance.

RULE 3 – RECOVERY
Speed training is a different beast to fitness training. When performing a sprint, you must fully
recover before performing your next sprint. Full recovery is back to your normal breathing rate. This
will ensure that every sprint will follow rule 1 – max effort

RULE 4 – NEW SKILLS

The speed skills that you will be performing may make you feel funny and uncoordinated. Don’t
fight this feeling. It is a great thing. It means that your body is performing something that it hasn’t
done before which leads to improvement. For example, when in Top Speed you may be used to
driving your knee to 45 degrees, but now you are driving your knee to 90 degrees. This will feel
funny to you. Remember don’t fight the feeling and in about 4 weeks it will feel natural.

L E T’ S G E T S T A R T E D !
 WARM UP

Complete the following Warm-Up before every training session. This is non-negotiable.
1 GENERAL Jog 50m then run backward 50m - Repeat three times
WARM-UP

2 MUSCLE SINGLE-LEG BRIDGE WITH TENNIS BALL

ACTIVATION
1. Bend your knees and put one foot flat on the ground
2. Place a tennis ball on your front hip and push your knee into your chest to squeeze the
tennis ball
3. Place your hands straight out to your sides
4. Drive-up through your heels and upper back to lift your glutes off the ground. Drive
your hips up as high as possible, squeezing the glutes hard. Keep your belly button
drawn in so you don't hyperextend your back
5. Squeeze your glutes for a second or two at the top and lower
6. down to the ground before repeating on other leg
7.
8. Do 5 reps on each leg

BIRD DOG
1. Place your hands under your shoulders and knees under your hip.
2. Kick one leg out straight back as if kicking it into the wall behind you while you reach
the other arm out straight toward the wall in front of your head at ear level (reaching
opposite arm and opposite leg in opposite directions). Hold for 2 seconds.
3. Lower your arm and leg, bend them and bring them together under your body. Try to
touch your knee to your elbow before extending back out.
4. Do 10 reps with your right arm and left leg then 10 reps on your left arm and right leg.

FIRE HYDRANT
1. Place your hands underneath your shoulders and your knees underneath your hips.
2. Raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you
can while keeping your arms straight. Try to not let the foot get higher than the knee or
the knee get higher than the foot. Really squeeze the butt cheek as you lift.
3. Hold for a second or two at the top. Lower down and then repeat. Complete all 5 reps
on one side slowly the 5 reps fast on the same side then switch

SIDE PLANK WITH LEG LIFT

1. Lie on your side on the ground. You can support your head in your hand while lying on
your side and place the other hand in front of you on the ground.
2. Stack your feet on top of each other
3. Lift your top leg straight up as high as you can.
4. Repeat 5 times then roll over to other side and repeat with other leg

DEEP SQUATS
1. Stand upright with feet, shoulder-width apart.
2. Place your hands in front to help maintain balance.
3. Bend your knees and drop your butt. Squat until thighs rest on the calves. Avoid
rounding your back (keep it flat). Keep your heels on the floor throughout.
4. Slowly rise until you are upright.
5. Do 10 reps.
3 SPECIFIC 1. KNEE HUG WITH LUNGE 10m then sprint 10m
WARM-UP
2. QUAD STRETCH 10m then sprint 10m

3. FRANKENSTEINS 10m then sprint 10m

4. HAMSTRING SWEEPS 10m then sprint 10m

 4-WEEK SPEED & AGILITY TRAINING PROGRAM
**Don’t forget to complete the full Warm-Up before each session AND full Cool-Down afterward**

WEEK 1
PLYOMETRIC SPEED AGILITY STRENGTH CORE
SESSION 1 COMPLETE AS A CIRCUIT
SQUAT JUMPS 2 POINT STARTS DECELERATION BODYWEIGHT SPLIT SQUAT 2 SETS
2 sets x 10 reps, 60 secs 3 x 10m 3 Sets x 3 reps 2 x 10 reps each leg PLANK PUSH UP
rest 20 seconds
FALLING STARTS 30 secs rest between sets HAMSTRING BUDDIES
BROAD JUMP - STICK 3 x 10m 2 x 10 reps RUSSIAN TWISTS
2 sets x 4 reps, 60 secs rest WEAVE DRILL 20 seconds
3 sets 60 seconds rest between sets
30 seconds rest between SCISSOR LEG RAISES
sprints 30 secs rest between sets 20 seconds

WINDSCREEN WIPERS
20 seconds

SESSION 2 COMPLETE AS A CIRCUIT

SQUAT JUMPS KNEELING STARTS DECELERATION BODYWEIGHT SPLIT SQUAT 2 SETS
2 sets x 10 reps, 60 secs 3 x 20m 3 Sets x 3 reps 2 x 10 reps each leg
rest PLANK PUSH UP
PUSH UP STARTS 30 secs rest between sets HAMSTRING BUDDIES 20 seconds
BROAD JUMP - STICK 3 x 20m 2 x 10 reps
2 sets x 4 reps, 60 secs rest RUSSIAN TWISTS
60 seconds rest between L DRILL 60 seconds rest between sets 20 seconds
sprints 3 sets
SCISSOR LEG RAISES
60 secs rest between sets 20 seconds

WINDSCREEN WIPERS
20 seconds
 WEEK 2

PLYOMETRIC SPEED AGILITY STRENGTH CORE

SESSION 1 COMPLETE AS A CIRCUIT
SQUAT JUMPS FALLING STARTS DECELERATION BODYWEIGHT SPLIT SQUAT 2 SETS
2 sets x 10 reps, 60 3 x 30m 3 Sets x 3 reps 2 x 12 reps each leg
secs rest PLANK PUSH UP
KNEELING STARTS 30 secs rest between sets HAMSTRING BUDDIES 25 seconds
BROAD JUMP - STICK 3 x 30m 2 x 12 reps
2 sets x 4 reps, 60 secs RUSSIAN TWISTS
rest AROUND THE CONE DRILL 60 seconds rest between sets 25 seconds
90 seconds rest between 3 sets
sprints SCISSOR LEG RAISES
30 secs rest between sets 25 seconds

WINDSCREEN WIPERS
25 seconds

SESSION 2 COMPLETE AS A CIRCUIT

SQUAT JUMPS 2 POINT STARTS DECELERATION BODYWEIGHT SPLIT SQUAT 2 SETS
2 sets x 10 reps, 60 3 x 20m 3 Sets x 3 reps 2 x 12 reps each leg
secs rest PLANK PUSH UP
PUSH UP STARTS 30 secs rest between sets HAMSTRING BUDDIES 25 seconds
BROAD JUMP - STICK 3 x 20m 2 x 12 reps
2 sets x 4 reps, 60 secs AROUND THE CONE DRILL RUSSIAN TWISTS
rest 60 seconds rest between 3 sets 60 seconds rest between sets 25 seconds
sprints
30 secs rest between sets SCISSOR LEG RAISES
25 seconds

WINDSCREEN WIPERS
25 seconds
 WEEK 3

PLYOMETRIC SPEED AGILITY STRENGTH CORE

SESSION 1 COMPLETE AS A CIRCUIT
4 JUMP - PUSH UP STARTS L DRILL REAR ELEVATED SPLIT SQUAT 2 SETS
CONTINUOUS 3 x 10m 3 sets 2 x 10 reps each leg
Get off the ground as 30 seconds rest between 30 secs rest between sets PLANK PUSH UP
fast as possible sprints SINGLE-LEG HIP TRUSTERS 30 seconds
4 sets N DRILL 2 x 10 reps each leg
30 seconds rest 3 sets RUSSIAN TWISTS
between sets MOUNTAIN CLIMBERS STARTS 60 secs rest between sets 60 seconds rest between sets 30 seconds
3 x 20m
CONTINUOUS BROAD 60 seconds rest between SCISSOR LEG RAISES
JUMPS sprints 30 seconds
Get off the ground as
fast as possible WINDSCREEN WIPERS
4 x 4 sets 30 seconds
60 seconds rest
between sets

SESSION 2 COMPLETE AS A CIRCUIT

4 JUMP - FALLING START N DRILL REAR ELEVATED SPLIT SQUAT 2 SETS
CONTINUOUS 3 x 30m 3 sets 2 x 10 reps each leg
Get off the ground as 90 seconds rest between 30 secs rest between sets PLANK PUSH UP
fast as possible sprints SINGLE-LEG HIP TRUSTERS 30 seconds
4 sets 2 x 10 reps each leg
30 seconds rest ROLL OVER STARTS L DRILL RUSSIAN TWISTS
between sets 3 x 30m 3 sets 30 seconds
90 seconds rest between 30 secs rest between sets 60 seconds rest between sets
CONTINUOUS BROAD sprints SCISSOR LEG RAISES
JUMPS 30 seconds
Get off the ground as
fast as possible WINDSCREEN WIPERS
4x 4 sets 30 seconds
60 seconds rest
between sets
WEEK 4

PLYOMETRIC SPEED AGILITY STRENGTH CORE

SESSION 1 COMPLETE AS A CIRCUIT
4 JUMP - LATERAL PUSH UP STARTS T DRILL REAR ELEVATED SPLIT SQUAT 2 SETS
CONTINUOUS 2 x 10m 3 sets 2 x 12 reps each leg
Get off the ground as PLANK PUSH UP
fast as possible 30 secs rest between sprints 30 secs rest between sets SINGLE-LEG HIP TRUSTERS 35 seconds
4 sets 2 x 12 reps each leg
30 seconds rest AROUND THE CONE DRILL RUSSIAN TWISTS
between sets SCISSOR STARTS 3 sets 60 seconds rest between sets 35 seconds
3 x 20m
CONTINUOUS BROAD 30 secs rest between sets SCISSOR LEG RAISES
JUMPS 60 secs rest between sprints 35 seconds
Get off the ground as
fast as possible WINDSCREEN WIPERS
4x 4 sets 35 seconds
60 seconds rest
between sets

SESSION 2 COMPLETE AS A CIRCUIT

4 JUMP - FALLING STARTS T DRILL REAR ELEVATED SPLIT SQUAT 2 SETS
CONTINUOUS 3 x 30m 3 sets 2 x 12 reps each leg
Get off the ground as PLANK PUSH UP
fast as possible MOUNTAIN CLIMBERS STARTS 30 secs rest between sets SINGLE-LEG HIP TRUSTERS 35 seconds
4 sets 3 x 30m 2 x 12 reps each leg
30 seconds rest RUSSIAN TWISTS
between sets AROUND THE CONE DRILL 60 seconds rest between sets 35 seconds
90 seconds rest between 3 sets
CONTINUOUS BROAD sprints SCISSOR LEG RAISES
JUMPS 30 secs rest between sets 35 seconds
Get off the ground as
fast as possible WINDSCREEN WIPERS
4x 4 sets 35 seconds
60 seconds rest
between sets
 COOL DOWN

Complete the following Cool-Down after every training session.

Each of these exercises were practiced at the workshop.

1 LIGHT JOG Light Jog 50m THEN Run back 50m

2 STATIC HOLD EACH STRETCH FOR 20 SECONDS. 2 SETS ON EACH LEG

STRETCHING
CALVES STRETCH
▪ Start on hands and knees. Hands should be underneath shoulders and your knees
underneath hips
▪ Lift your hips up so the body forms an inverted “V” shape
▪ Look at feet and try to press heels down toward the floor
▪ A stretch should be felt through the back of your legs and into the calves. Hold the
position for 30 seconds and repeat twice on both legs

GLUTE STRETCH - PIGEON

▪ Bring the heel of your front leg to the pants pocket on your other leg.
▪ Straighten your other leg straight behind you
▪ Lean forward towards the ground with both hands straight out in front
▪ Hold for 30 seconds then change legs.
▪ Perform 2 sets on each side

HIP FLEXOR STRETCH

▪ Kneel with your left knee on the floor and your right leg at a 90-degree
angle in front of you.
▪ Put your hands on your hips and keep your back straight.
▪ Keeping your left knee pressed to the floor, lean forward pushing your hips
forward while squeezing the muscles in your left buttocks.
▪ Hold for 30 seconds. Repeat on the other side.
▪ Perform 2 sets on each side

HAMSTRING STRETCH

▪ Sit on the floor with one leg out straight.

▪ Bend the other leg at the knee and position the sole of that foot against your
opposite inner thigh.
▪ Extend your arms and reach forward over the one straight leg by bending at the
waist as far as possible.
▪ Hold this position for 30 seconds
▪ Repeat with the other leg
▪ Perform 2 sets on each leg
QUADRICEP STRETCH
▪ Lie down on one side, prop your head up with your hand. Pull your foot toward
your butt
▪ Hold for 30 seconds, then switch sides. Perform 2 sets on each leg.
 CHANGE OF DIRECTION DRILLS

WEAVE
- Sprint to each marker, decelerate (fast feet) as you
go around the outside of the marker, then
accelerate to the next marker.

DROP HIPS & KEEP LOW WHEN GOING AROUND MARKERS

5 CONE DRILL
- Start at marker 1.
- Accelerate to centre marker then turn to marker 2
- Accelerate to marker 3
- Accelerate to centre marker then accelerate to
marker 4

N DRILL
- Start at marker 1
- Accelerate to marker 2
- Fast feet around the outside of marker 2
- Accelerate to marker 3
- Fast feet around the outside of marker 3
- Accelerate to marker 4

T DRILL

- Accelerate to the blue marker

- Fast feet around the outside of the blue marker
- Accelerate to the green marker
- Fast feet around the green marker
- Accelerate to the red marker
- Fast feet around outside of the red marker
- Accelerate to the blue marker
- Fast feet around outside blue marker
- Accelerate back to start
 DECELERATION DRILLS

DECELERATION
- Set out 3 cones 10m apart
- Start 10m away from the first cone
- Accelerate to the first cone then decelerate
to a standstill right next to the cone (not in
front or behind). This is one rep
- Accelerate to the second cone then
decelerate (fast feet) to a standstill next to
the second cone. This is 2 reps
- Accelerate to the third and last cone then
decelerate to a standstill. This is the third
rep

AROUND THE CONE DRILL

- Set out 2 cones 10m apart
- Start behind the first cone
- Accelerate to the first cone and decelerate
all the way around the cone
- Once you get around the second cone,
accelerate back to the first cone
- Decelerate around the first cone then
accelerate past the second cone
 ABOUT THE RUGBY SPEED COACH

Sonny is the Founder of The Rugby Speed Coach, a qualified Strength & Conditioning Coach,
qualified Personal Trainer and father of two, specialising in the
technique of Speed for Rugby & Rugby League.

Sonny provides expert advice and instruction to Rugby & Rugby

League players who wish to advance their speed level.

Based on the Gold Coast, Australia with over 20 years’ experience in

the sporting industry in both Australia and Fiji, his in-depth
knowledge of the speed technique has ensured that he has helped
thousands of players get faster and improve their game. Sonny, not
only provides online programs but coaches face-to-face in training sessions across south-east
Queensland, making sure he is physically active in the industry.

The mission of The Rugby Speed Coach is to make players faster and improve their on-field
performance. We do this by providing easy access to the correct information and techniques.

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