When you think of electrifying pace and fast footwork in the women’s National Rugby League, fullback Corban McGregor’s name is usually top of mind. But the speedster’s rise to the top of the speed ladder isn’t by fluke. After clocking a record game-high speed of 30.6km/h in the first round of the NRL Telstra Women’s Premiership (equal first with Olympic gold medalist Ellia Green), the Roosters’ star’s rigorous pre-season has proven fruitful. The representative flyer’s leg workout isn’t made up of a couple of sprints. Instead, Corban focuses on building lower body muscle to improve her acceleration and agility. Here’s what the Jillaroo’s training program looks like.
High knees, Butt flicks, karaoke
Shuttles with Chest Drop 1 min
Push-ups 10 reps
Split Squat and Reverse Lunge with Dumbbells 10 reps
Cossack squats 10 reps
Overhead Press Squats 10 reps
Double Leg Plyo Jumps 10 reps
Straight and Lateral Jumping Agility Drill 16 reps Rest for 60-90 seconds and repeat for a second round!