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You need speed to succeed
Around the Academy:

Rhys Williams shows the opposition a clean pair of heels.
Rhys is the fastest player in the Wales camp


Wales fitness guru Andy Hore


Speed is one area we've put a lot of emphasis on.

We've even had Olympic sprinter Darren Campbell in to help the players improve their technique.

We use timing lights situated at 10m intervals to measure players' speed over 40m - which is the point at which they should be reaching top gear.

There's no shirking! We keep strict records so we can see how their times are improving.

Full-back Rhys Williams is one of our fastest players. He does 40m in under five seconds.

training drills like this allow players to practice changing angles
Try out this training drill

But rugby is not a sport that requires players to run in straight lines all the time.

Players need to be able to change direction without losing pace.

They practice this by doing drills similar to the one pictured left.

Why not try it out for yourself!

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Shaping up
Speed it up
Weighing up
Fuelling up
Warming up

Did you know?
England outside-half Jonny Wilkinson practices sidestepping by dodging a swinging punchbag


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