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Excel Sports Acceleration Blueprint: How We Build Elite Speed for NRLW Pathways

Excel Sports acceleration blueprint NRLW athletes speed agility explosive power training rugby league performance system

INTRO

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Most athletes train hard.
Very few train correctly.

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Speed isn’t just about sprinting. It’s about mechanics, power, and control under fatigue.

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At Excel Sports, we don’t guess. We follow a structured development system designed to give athletes the best possible chance to progress through the NRLW pathways.

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What you’re about to see is Stage 1 — Acceleration.
This is how we build speed from the ground up.

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🟢 SECTION 1 — MECHANICS (FOUNDATION)

 

Purpose: Build correct sprint technique, posture, and movement efficiency​
NRLW acceleration training A-skip drill mechanics knee drive sprint technique rugby league
Card 1 – A-Skip
 
Purpose:
Develop front-side mechanics and posture

 

Coaching Points:

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  • Knee up to hip height

  • Toe up (dorsiflexed)

  • Strike down under hips

  • Stay tall through torso

  • Opposite arm drives with leg

NRLW acceleration training B-skip drill extension snap down sprint mechanics rugby league
Card 2 – B-Skip
 
Purpose:
Teach extension and strike mechanics
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Coaching Points:

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  • Knee up → extend → snap down

  • Do not reach forward

  • Strike aggressively into the ground

  • Maintain posture

NRLW acceleration training dribbles drill foot speed ground contact sprint mechanics rugby league
Card 3 – Dribbles
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Purpose:
Improve foot speed and ground contact

 

Coaching Points:

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  • Short, fast steps

  • Heel stays low

  • Quick turnover under body

  • Stay upright and relaxed

NRLW acceleration training skip for height vertical force knee drive sprint power rugby league
Card 4 – Skip for Height
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Purpose:
Develop vertical force production

 

Coaching Points:
 

  • Drive knee upward aggressively

  • Stay tall

  • Strong arm action

  • Maximise height each rep

NRLW acceleration training skip for length stride distance horizontal force sprint mechanics rugby league
Card 5 – Skip for Length
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Purpose:
Develop horizontal projection

 

Coaching Points:
 

  • Push forward, not upward

  • Cover distance

  • Maintain forward lean

  • Strong stride extension

NRLW plyometric training broad jumps horizontal power explosive strength rugby league athletes
Card 6 – Broad Jumps
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Purpose:
Develop full-body explosive power

 

Coaching Points:
 

  • Load hips before takeoff

  • Swing arms aggressively

  • Explode forward

  • Land softly and controlled

NRLW plyometric training bounds reactive strength stride power sprint carryover rugby league
Card 7 – Bounds
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Purpose:
Develop stride power and elasticity
 

Coaching Points:

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  • Long, powerful strides

  • Drive through the ground

  • Maintain balance and control

  • Stay tall through hips

NRLW plyometric training single leg hops balance stability explosive power rugby league athletes
Card 8 – Single Leg Hops
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Purpose:
Develop unilateral strength and stability

 

Coaching Points:

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  • Stick each landing

  • Knee tracks over toes

  • Stay balanced and controlled

  • Minimise ground contact time

NRLW sprint conditioning drill 10 20 30 40 metre acceleration endurance breathing control rugby league

🔵 SECTION 3 — SPRINT SYSTEM (REPEAT SPRINT TRAINING)

🔹 CARD 9 — SPRINT DRILL

 

🔁 THE DRILL (1 SET)

  • Sprint 10m → Jog back

  • Sprint 20m → Jog back

  • Sprint 30m → Jog back

  • Sprint 40m → Jog back

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Then:

  • Sprint 40m → Jog back

  • Sprint 30m → Jog back

  • Sprint 20m → Jog back

  • Sprint 10m → Jog back

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👉 1 Set = Full sequence (~1.2km total)
👉 Target: 3 Sets

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⚡ KEY RULES

  • Every sprint = MAX effort (100%)

  • Jog back = never walk

  • Jog is not timed

  • Jog is for recovery and control

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🧠 BREATHING & CONTROL (CRITICAL)

This drill trains your ability to control your body under pressure.

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We refer to this as developing your mental cache — your brain’s ability to regulate breathing and decision-making when fatigued.

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Focus:

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  • Control breathing under fatigue

  • Regain composure between efforts

  • Stay mentally sharp during high-intensity phases

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🎯 COACHING POINTS

  • Explode into every sprint

  • Stay low in first 3 steps

  • Drive through the finish

  • Control turns and re-accelerate

  • Use arms aggressively

  • Focus on breathing during recovery

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🔥 BENEFITS

  • Improves acceleration and top-end speed

  • Builds repeat sprint ability

  • Enhances agility on turns

  • Develops cardiovascular recovery

  • Trains breathing control under fatigue

  • Builds mental toughness for game situations

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🧠 WHY THIS SYSTEM WORKS

 

Most athletes fail because they train without structure.

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At Excel Sports, we focus on three key areas:

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  • Mechanics (how you move)

  • Power (how much force you produce)

  • Application (how you perform under pressure)

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This is what separates athletes who train…
from athletes who progress through pathways.

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👉 Learn more about how we guide athletes through the pathway:
Female Pathways Page

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👉 Understand the mindset required to succeed:
80% Won’t Make It

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👉 See real athlete progression:
Case Studies Page

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🚀 TAKE THE NEXT STEP

 

There’s more to performance than just drills.

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What you’ve seen here is one stage of the Excel Sports Development System — the same structure we use to build athletes through the NRLW pathways.

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Every athlete is different.
Different body types. Different positions. Different stages of development.

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That’s why real results don’t come from copying programs — they come from following a structured, tailored system.

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👉 If you’re serious about your child’s development,
we build individualised performance plans designed for long-term progression.

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Enquire within or become part of Excel Sports to access a tailored program built specifically for your athlete.

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