Sprint Train Like The Hayne Plane

Fast finishing

Speed opens up gaps in defensive lines, says Hayne, who runs 20m in 2:7 seconds, 100m in 11:2 and was a national 100m schoolboy hurdles champion. “This game’s all about inches and the faster you are, the quicker you can cover ground,” he says. “It helps put you into positions to score.”

Bust and break

“Being fast not only helps you avoid tackles, but break them,” says Hayne, who was second in the NRL in tackle busts IN 2013. “Speed creates power and strength. The quicker you are, the stronger you are as well.”

Premium performance

A study at the Queensland Academy of Sport found rugby league players with low 10-40m speed were at higher risk of injury. In the pre-season, Hayne focused on speed work over 40m to boost performance and fortify himself against injury during his time in the NRL. Once the season started, though, he scaled back to one session a week, to minimise injury risk from fatigued limbs, occasionally increasing volume ahead of big games. “You’ve got to pump yourself up at the right time, like finals or Origin,” he says.

High knees , high knees

“I’ve been hearing about high knees since I was a kid,” he says. “It’s only now that I’m starting to realise how important it is in opening up your hips and keeping you balanced. That helps you go faster.”