POWER & SPEED Power and speed, one cannot exist with the other in Sevens Sevens has a rightful reputation as being the fast paced version of rugby family, but while players with serious gas are a necessity in the game, this is still rugby, and the need for some strength and size is key situations is often what separates the best from the rest. We must stress again, speed is crucial, the most valuable commodity. There are eight less player in a field that, for the most part, doesn’t change in size (more on that later). A tight bunch of opposition forwards are not locking down the ruck, and there isn’t a fully set line of defence, and there most certainly isn’t wave or two of secondary tacklers. The need for speed comes from the fact that if one or two tackles are missed, broken, or not even made at all, then an individual with pace will often score, especially considering that if cover defence is to be successful, the dash for the try line literally becomes like an Olympic dash. You cannot however just stack a team with runners, because other factors come into play. Overall fitness is crucial, with a Sevens player requiring similar forms of training as a typical rugby player (such as prep for contact situations), but speed cannot be put on display without the necessary level of conditioning behind a player. Running ninety metres at the full pace is quite difficult late in a match in your third outing of the day. This is where the power players can say they hold their advantage, with there usually one or two core ‘forwards’ who will hold, wherever possible, a relatively central or tight position on the Sevens field. The difference in overall run metres might not be glaring, but power comes into dominance in contact, tackle and ruck situations. Put it this way, a rugby player against a track and field athlete. Scrummaging and lineouts are reduced versions of those in the XVs game, so while specialisation in those areas isn’t as crucial, the ability to use your strength is a critical aspect in these abbreviated set piece moments. - CONTACT: With players at a premium, the ability to stand or pass the ball out despite being tackled comes from training, then skill, but always strength. - TACKLE: With fewer marauding forwards, a powerful tackle can often turnover possession, and if a tackler is stronger still, then have the ability to turnaround defence to attack with authority. - RUCK: Often only one player is committed to the ruck to do the job of what might be up to eight players in the XVs game, so it is always handy to have one of your more ‘powerful’ players roaming, almost like a loose forward, but with no other loose forwards. Speed again though remains crucial, but it isn’t always the best tactic. However, when properly executed, a team that does the basics but can as an overall unit run faster will usually come out victorious. Internationally, speed has to often come with something else, and while the United States ‘get the ball to Carlin Isles’ approach can look spectacular, it hasn’t allowed the Americans to conquer the world (despite successfully unleashing the fastest man in rugby more than once). The Flying Fijians are a classic case study here, always boasting among the faster players on the global circuit. But those looping striding runs come with tall legs, and often the Fijians are man for man bigger players than their opposites. They also have, as we looked at above, those additions of power that allow that break in the tackle, or that turnover at the ruck – to allow Fiji (and your Sevens team!) to then apply the speed. So does: Power + Rugby Skills = Speed? Not always, for the recently completed Las Vegas Sevens are a brilliant example of teams opting to up the ‘power stakes’, with the field smaller overall (in width) that other grounds, which often results in increased physical tactics. Speed and pace isn’t just about running hard though. - SPEED OF MIND: Before a player tries to cut loose and stretch their legs, a decision must be made first. This is where the high standards of nutrition come into play – after, healthy body means healthy mind, which means quicker mental response. - A HABIT: While transitions back and forth between Sevens and XVs rugby isn’t uncommon, if you have run around playing 80 minutes of tough rugby you will find the immediate shift to the shortened version of the game tough. Don’t forget “live fire” practice runs. - TRACKING SPEED: Unlike XVs rugby, the nature of Sevens often prohibits sides from holding onto the ball for phase after phase, so suddenly, a match can turn on its head with a frantic moment. But running fast, or for that matter boasting power, doesn’t mean much if you are 20 metres away from the breakdown while it is all happening. Key tips: - RUN, PLENTY: Practice makes perfect when pounding the pavement - OVERALL FITNESS: Boosts all of what we have talked about - STILL RUGBY: Don’t forget it isn’t just about running, as coach always says, basics, basics, basics… - SPEED CAN BE TAUGHT: But vary up sessions with all forms of running drills, even better, flog players in training harder than they would play! - ACCELERATE: Your speed cannot be built up slowly, so train to be fast, but be quick about it! Again, using history as an example, consistent success comes from the ability to vary up play. Sevens World Series titles have been won from breakdown targeting, aggressive defensive play, blitzing tactics at the ruck through to using crash ball runners – as is a common tactic in XVs – to smash and create space up the middle. Speed is good. Power is fine. But balance, and combination of the two factors, will help you towards achieving your Sevens success.
Posted on: Wed, 05 Mar 2014 08:26:37 +0000
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