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How do I make my first step more explosive for rugby?

A great plyometric exercise for developing the power of your first step is the box depth jump to sprint. For this exercise, you need a step that is 24 – 36 inches in tall and a stretch of surface to run on. To perform the exercise, drop from the box and immediately sprint 5 – 10 yards. Repeat this two to three times. When sprinting, focus on accelerating as fast as you can, and using your arms to propel yourself forward.

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