CHANGE OF DIRECTION TRAINING FOR RUGBY: Lateral SPEED AND CUTTING

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LATERAL SPEED TRAINING

Introduction:
Welcome back, athletes! In today’s session, we’re diving deep into repeat cutting—a fundamental skill essential for athletes across various sports. Led by expert guidance, we’ll explore a simple yet effective drill designed to enhance your cutting abilities and elevate your performance on the field.

Understanding the Drill Setup:
Our drill setup involves three cones: orange, blue, and white. Each cone represents a crucial aspect of the cutting movement, aimed at refining your agility and coordination. Today, we’ll focus on the shuffle cut, a foundational technique for mastering lateral movements.

Executing the Shuffle Cut:
In the shuffle cut, we start in a low stance, ready to explode into action. The goal is to smoothly transition into the orange zone, executing a quick shuffle movement, and then swiftly returning to the starting position. Remember, the key is to maintain control and precision throughout each repetition.

Progressions and Intensity:
As you become comfortable with the shuffle cut, it’s time to push your limits. Gradually increase the distance between cones to challenge your speed and agility further. However, always prioritize quality over quantity—aim for two to three repetitions per set, focusing on proper form and technique.

Building Strength and Coordination:
With each repetition, you’ll engage crucial muscle groups including the hips, groins, lower back, and abs. Additionally, you’ll enhance coordination and spatial awareness—essential elements for success in dynamic sports environments.

Adapting to Training Needs:
Depending on your training goals and conditioning level, you can customize the drill intensity. For off-season or injury rehabilitation, focus on building lateral strength and capacity with wider cutting angles. During peak performance phases, emphasize speed and precision with shorter, high-intensity bursts.

Key Takeaways:

  • Maintain an 80% effort level to ensure efficiency and prevent overexertion.
  • Emphasize effective lateral pushing over unnecessary foot crossovers to cover ground efficiently.
  • Stay tuned for future videos on advanced cutting patterns to further enhance your skills.

Conclusion:
As you incorporate repeat cutting drills into your training regimen, remember the importance of consistency and patience. By mastering these fundamental techniques, you’ll develop the agility, speed, and reaction time needed to excel in your sport. So, lace up those shoes, hit the field, and start mastering the art of repeat cutting today!

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