Case study of Acceleration Training done at Carina JRL Club
2024
What did Acceleration do for the club?
After talking with the Carina JRL Head Coaches about the goals for their Senior team and Junior teams, Acceleration created detailed programs to see improvements in the clubs’ performance through weekly training sessions at their facility.
Senior Teams Goals:
- To make the overall team Faster
- Advance their strength through consistent training
- Reduce injuries
Junior Teams Goals:
- Introduce the junior age groups to high-performance training
- Work on speed and agility, introduce them to proper running mechanics etc.
- For athletes aged 12+, instruct them on how to lift weights safely to increase their strength.
RESULTS of Acceleration Training with the Senior BRL Team at Carina:
We measured the team’s 20m sprinting speed in November 2023 and compared it to February 2024 through a team Performance Testing Session.
The Team improved their sprinting time by 0.16 seconds which is 1.03 metres faster on average if a player were to race their old self today. It takes an athlete around 2-3 seconds to run 20 metres, making this result significant. This advancement in speed made a large difference to the teams ability to sprint faster than opposition to make tries during games.
TRAINING Programs Included:
- Dynamic Warm-up (Running Form)
- Speed & Agility (Movement System)
- Power Exercises
- Steering Exercises
- Strength Exercises
- Recovery
All the programs were written tailored to the age-group, team goals, athletic level and was specific to Rugby League.
Program Length:
- We ran the programs at Carina JRL for several months. It is recommended for teams to do our training programs for at least 3 months to see their speed and strength transfer to competition.
- Each program is written to be 4 weeks long as it is scientifically proven to see improvements in an athletes performance after doing the same exercises for 4 consecutive weeks. After the 4 weeks, your Performance Coach will write the next program to include more advanced excersies to progress the atheltes’ development.
Session Length:
- In a group setting we recommend running 1 hour sessions at a minimum. We can also cater to 45 minutes, 1.5 hours, 2 hour sessions etc.
- Sessions that just include Speed and Agility we recommend doing for 1 hour with a team and those that include both Speed and Strength in the gym, 1.5 hours to 2 hours works well in a group setting.
Where, When & How much:
Where:
- Acceleration is able to have a coach travel to the club’s location to host sessions, providing they have the required space. For Carina JRL, they had several fields available to run speed and agility sessions as well as an indoor gym to host strength sessions.
- To host a session at a club, we require a basketball court sized area as the minimum amount of space. If the club wants strength work for their team, they will need a gym location available. If they don’t have this available, Acceleration can organise for their athletes to workout at an Acceleration gym near them.
When:
- Acceleration operates with clubs all year-round. Many clubs prefer training during their pre-season to get their team ready. For Carina JRL, we trained with the Teams Pre-season and In-season and they saw great results.
- Acceleration operates during the week Mon – Fri but can make arrangements for weekend sessions depending on availability.
How Much:
- To receive a quote for your team, please send the information below through a website message.
- Club/School Name and location. Team Age groups. Amount of athletes. Main focus for the training. Days and nights interested for training.
Testimonial from Senior Athletes
“I am super super looking forward to getting the Juniors going!
The Speed Sessions are about foundation running mechanic positions and rugby specific change of direction manoeuvres.
The Strength Session will be exposing athletes to foundational movements patterns along with joint, trunk and stability exercises that will prepare the athletes for the pre-season that is coming. “
– Kyle Cook
We know the tricks to improve your Team’s speed, strength & agility. Now it’s up to you …
If you’re ready to improve your athletic performance, then look no further than Acceleration. We’ve helped tens of thousands of athletes reach peak performance since 2011. Contact us today to learn how our training really works.