Speed & Agility Program
RLSP
Rugby8 Week Speed & Agility Training Plan
This is a field-based speed and agility program built specifically for rugby league players. It is not generic sprint training. Every session focuses on movements and skills that transfer directly to game performance.
The program targets the speed qualities that matter most in rugby league: – Explosive acceleration – Top speed mechanics – Change of direction – Reactive footwork
You will train 3 times per week over 8 weeks. Each session is structured and progressive, building your speed and movement quality week by week.
What’s included: 8 weeks of programmed sessions Field-only training (no gym required) Rugby league specific speed and agility drills Step-by-step video tutorials for every drill Access through the TrainHeroic app Lifetime access to the program
Who this is for: Rugby league players of any level who want to get faster, sharper and more explosive on the field. Suitable for juniors through to senior players.
By the end of the program you will have improved:
Acceleration and first-step power, Sprint technique and efficiency, Agility and cutting ability, and Confidence in your speed on the field
This program is designed to help you move faster, react quicker and become harder to defend in real game situations.
A
0-20m Speed Testing
1 x 2 @ 20
A
A Skip
1 x 4 @ 30
B
Scissor Kicks Tutorial
1 x 4 @ 30
C
High Knees
1 x 4 @ 30
D
Resisted Accelerations
2 x 3 @ 30
E
3 Cone Start
2 x 3 @ 10
F
Straight Run
2 x 4
G
Straight to In
2 x 4
H
Diag to Straight
2 x 4
I
Scramble T
2 x 4
J
V Run
2 x 4
K
Pogo Jumps
2 x 1 @ 10
A
A Skip
1 x 4 @ 30
B
Scissor Kicks Tutorial
1 x 4 @ 30
C
High Knees
1 x 4 @ 30
D
60m Sprint
1 x 6 @ 60
E
Dribble Bleed
2 x 4 @ 60
F
Heel To Butt
2 x 4 @ 30
G
1-2-3 Switch
2 x 4 @ 30
H
S Drill
2 x 4
I
Straight - Out - Straight
2 x 4
J
T Drill
2 x 4
K
Pogo Jumps
2 x 1 @ 10
A
Deceleration
2 x 4
B
T Drill
2 x 4
C
Scramble T
2 x 4
D
V Run
2 x 4
E
S Drill
2 x 4
F
Y Drill
2 x 4
G
Straight to In
2 x 4
H
Diag to Straight
2 x 4
I
Diagonal Run
2 x 4
This online program is built to help players become faster, stronger, and more confident on the field through structured training, expert coaching, and professional-level standards. Train with purpose, move better, and develop the habits of elite athletes.
Get Speed & Agility Program
Liam Martin
4 x Premiership Winner - NRL Champion
Verified Athlete"Brandan's training is built to a professional standard. The focus on speed, movement, and performance is the same way elite players prepare. It’s a high-performance program that helps athletes train and move at a top level."
