Strength Training for Rugby Speed: 3 Exercises to Get Faster on the Field

Speed on the field starts with strength off it.

While sprint drills and speed sessions matter, real speed gains come from building strength in the right muscles—especially your glutes, quads, hamstrings, and core.

In this blog, we’ll break down 3 strength exercises to get faster on the field, along with recommended sets and reps for results.

Why Strength Training is Key for Rugby Speed

Strength training increases your force production—how much power your muscles can create against the ground. And when it comes to sprinting, acceleration, and breaking tackles, that force is everything.

More strength = more speed. Period.

Top 3 Strength Exercises to Get Faster for Rugby

These movements are hand-picked for their carryover to sprint mechanics, agility, and contact strength.

They're proven staples in elite rugby speed, strength & conditioning programs.

1. Trap Bar Deadlift

The trap bar deadlift is one of the most effective lifts for building lower-body power, especially for rugby players.

It hits the glutes, hamstrings, quads, and lower back, while allowing for a more natural, upright torso position—safer and more explosive than a conventional barbell deadlift.

Why it's good for rugby speed:

• Trains explosive hip extension (key for sprint starts)

• Builds posterior chain strength

• Helps reduce injury risk

  
  

Sets & Reps: 3–5 sets of 3–6 reps

Focus on controlled lowering and fast, powerful lifting

2. Back Squat

The back squat is the ultimate lower-body strength builder. Whether you’re pushing through a scrum or hitting top speed in open space, this lift is your foundation.

Why it's good for rugby speed:

• Boosts full-leg power (quads, glutes, hamstrings)

• Builds core and spine stability for better posture

• Improves force production for acceleration

  
  

Sets & Reps: 4–5 sets of 3–5 reps. Go heavy with good form. Prioritise depth and drive.

3. Bulgarian Split Squat

This unilateral exercise mimics sprinting more closely than most gym lifts. It builds single-leg strength, improves balance, and develops coordination—vital for sprinting, sidestepping, changing direction, and breaking away in a game.

Why it's good for rugby speed:

• Improves stride power and knee stability

• Strengthens glutes, quads, and hip stabilizers

• Reduces injury risk by addressing muscle imbalances

  
  

Sets & Reps: 3–4 sets of 6–8 reps per leg. Hold dumbbells for added resistance

Pro Tip: Pair Strength With Speed

To maximise gains, combine these strength moves with plyometrics (like box jumps or broad jumps) or sprint drills. This trains your body to convert strength into speed—a method known as contrast training.

Final Thoughts

If you're serious about getting faster for rugby, don't just focus on speed drills.

Build the strength foundation that allows your body to produce more power, move explosively, and dominate on the field.

Stick to the big lifts. Stay consistent. And don’t skip leg day!!

If you're looking for a program mapped out for you that covers speed, strength & conditioning then look no further then The Ultimate Speed, Strength & Conditioning program designed by The Rugby Speed Coach and tested on real rugby players that has produced real results on the field.