The other most important thing is you can go slower on the 20m, because that accelleration is less important, you wil be turning soon. You can’t gain much time in those 20m. In the 60m you need to go the fastest as you will be going at that speed for longer. Staggering your efforts will see you finish faster than a person of the same fitness level who maintained an even pace/acceleration.
Yes and no. You want to be consistent, if you slack off on the 20m pushes then it will show on the overall effort. Nobody goes slow on the 20m back and forth then increases their speed as they go further through the test. The absolute most important thing (and if you ask any professional rugby player that has done this test, they will agree) is to be as smooth and consistent as possible with your strides and your turns. You don't want to go too fast and tire out, and you dont want to go slow and hope for a fast finish. My first bronco was something like 5:15 as someone who never ran one, and had no idea how to pace for it. A senior told me to slow down my pace and push off each line with 3 hard steps and then stride out the rest. Now I can do a sub 4:40 without being as fit as most people who do it without technique.
I really do not believe that is the best way to turn. That requires you to a) stop 100% of your momentum and b)start again from a standing start. Terribly depleting of energy and very slow. Either a more rounded turn or the backwards turn is surely far more efficient.
It allows your body to be prepared. Yes it does burn energy but it also loosens up your muscles. The energy used is preventing you from cramping during the actual test
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The other most important thing is you can go slower on the 20m, because that accelleration is less important, you wil be turning soon. You can’t gain much time in those 20m. In the 60m you need to go the fastest as you will be going at that speed for longer. Staggering your efforts will see you finish faster than a person of the same fitness level who maintained an even pace/acceleration.
Yes and no. You want to be consistent, if you slack off on the 20m pushes then it will show on the overall effort. Nobody goes slow on the 20m back and forth then increases their speed as they go further through the test. The absolute most important thing (and if you ask any professional rugby player that has done this test, they will agree) is to be as smooth and consistent as possible with your strides and your turns. You don't want to go too fast and tire out, and you dont want to go slow and hope for a fast finish.
My first bronco was something like 5:15 as someone who never ran one, and had no idea how to pace for it. A senior told me to slow down my pace and push off each line with 3 hard steps and then stride out the rest. Now I can do a sub 4:40 without being as fit as most people who do it without technique.
Absolutely brilliant! Thank you for the video sir
Happy to help Harry!
Great tips.
Thanks Mom!
This is a great video thanks
Cheers Lewis!
awesome
Cheers Damian!
How long do you rest between sets?
start with 1-1 work to rest. If a rep takes 1:15 rest 1:15. Slowly bring your rest time down week-week
I really do not believe that is the best way to turn. That requires you to a) stop 100% of your momentum and b)start again from a standing start. Terribly depleting of energy and very slow. Either a more rounded turn or the backwards turn is surely far more efficient.
what you mean with the backwards turn?
Why elevate your heart rate? I used to think that's wasted energy i could have used for the drill, no?
It allows your body to be prepared. Yes it does burn energy but it also loosens up your muscles. The energy used is preventing you from cramping during the actual test