NOW WE’RE more than half way through the season, it’s possible that you’re starting to feel a little sluggish. If you want to increase your speed, try this drill on for size.

As we explain in this video, it’s just as important to work on the efficiency of your arm movement as your lower body, to make sure you’re getting the most out of the energy you’re putting in to your running.

Here, Brett Davison, who has worked with Wasps and England Sevens, takes Parmiter’s School first XV through their paces. We took Davison, plus a sports scientist, to take a training session with the team, as part of their prize for winning our Lucozade Sport Kit-Out Project competition. You can see what else they learned on the day here. As well as this session, they won £3000-worth of kit and training equipment.

The good news is, you can still enter your team into the Lucozade Sport Kit-Out Project, and get free kit in return for drinking Lucozade Sport. Go to and enter your team’s name, plus browse the kit catalogue and choose what you want. Then collect the codes from the side of the Lucozade Sport bottles, and enter them on to the website. The more codes you collect, the more kit you’ll get, so make sure you get all your team-mates involved!