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This training method focuses on developing speed using short bursts of high-intensity work followed by rest intervals. It is ideal for athletes like rugby wingers aiming to enhance anaerobic energy systems. By incorporating sport-specific movements and equipment, the training can be tailored to improve speed within the context of the sport. This session includes sprints of 50m and 100m with appropriate rest intervals for optimal speed enhancement.

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  1. Method: Interval – work rest ratio. Works on reps and sets. Usually short bursts. Component of fitness this method develops: Speed Information

  2. This method of training is used specifically for the development of speed. It uses anaerobic energy e.g. a winger in rugby. This method can be made more specific for sport if a ball or opposition is used during the exercise. (If the intervals are longer i.e. 1000m this method could develop endurance). Training session: Sprint 50m, walk back to start 4 reps 1 set Sprint 100m jog back to start 4 reps 1 set Practical Application

  3. Skill related fitness (speed) Principles of training Anaerobic energy Section B Link

  4. 1. Design a sports specific interval training session. Activity

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