Improving Your 40m Sprint

Two phases, two skill sets

A 40m sprint has two distinct phases. Acceleration (0-20m) is about horizontal force production: driving the ground behind you with a forward lean. Top-end speed (20-40m) is about stride length, stride frequency, and ground contact time. Most rugby players are limited by acceleration, not top-end speed, because rugby rarely involves running at maximum velocity for more than 15-20m.

Benchmark standards

Start technique

From a standing start (which is how 40m tests are conducted in rugby), stagger your feet with your stronger leg back. Lean forward so your shoulders are over or slightly ahead of your toes. On "go," drive your back knee forward and up while pushing hard into the ground behind you. Your first 3-4 steps should feel like you are pushing the ground away, not lifting your knees. Keep your torso at 45 degrees for the first 10m, then gradually rise to upright by 20m.

The key training methods

1. 1Resisted sprints (sled, band, or hill): Load should slow you by no more than 10-15%. Sprint 20m, walk back, repeat 6-8 times. This overloads the horizontal force phase and directly improves acceleration.
2. 2Contrast sprints: 1 heavy sled sprint (20m) followed immediately by 1 unloaded sprint (20m). The nervous system fires harder after heavy resistance. 4 contrast pairs per session.
3. 3Flying 20s: Build to full speed over 20m, then sprint the next 20m at maximum. This isolates top-end speed mechanics. 4-6 reps with full recovery (2-3 min).
4. 4Trap bar jumps: 3 x 5 at 30-40% 1RM deadlift. Explosive hip extension with a jump develops the rate of force development needed for acceleration.
5. 5A-skips and wicket runs: Technical drills that groove proper frontside mechanics. 3 x 20m before every speed session as part of warm-up.

8-week speed plan

Speed work requires full neural recovery. Train speed 2 times per week with at least 72 hours between sessions. Always train speed when fresh, never after heavy legs or conditioning.

1. 1

   Weeks 1-3: Acceleration emphasis

   2 speed sessions/week

   Session A: Resisted sprints 6 x 20m (10% body weight on sled), full recovery. Then 4 x 10m unloaded from standing start, focus on first 3 steps. Session B: Trap bar jumps 3 x 5, then contrast sprints 4 pairs (heavy sled 20m + free 20m). Record 10m split times to track acceleration improvement.

2. 2

   Weeks 4-6: Mixed acceleration and top-end

   2 speed sessions/week

   Session A: Resisted sprints 4 x 20m, then flying 20s 4 x 20m (build-up zone + max effort zone). Session B: Contrast sprints 3 pairs, then 3 x 40m full effort from standing start with 3-min rest. Record both 10m and 40m splits. Add wicket runs (place markers at stride-length intervals) for 3 x 20m in warm-up.

3. 3

   Weeks 7-8: Full 40m integration

   2 sessions/week, reduced volume in week 8

   Session A: 2 x contrast pair (sled + free), then 4 x 40m at full effort with 4-min rest. Focus on smooth acceleration-to-top-speed transition at 15-20m. Session B: Flying 20s 3 x 20m, then 2 x 40m test-pace efforts. Week 8: reduce to 3 total sprints per session, maintain max intent. Test day: full warm-up, 2 practice starts, 3 timed 40m efforts, take the best.