Canadian women’s rugby sevens use sprint sessions to win Olympic silver
A look at the silver-medal-winning Canadian women's rugby team's run-focused training plan
Photo by:
Darren Calabrese/COC
The Canadian women’s rugby sevens team has emerged as one of the biggest early Cinderella stories at the Paris 2024 Olympic Games. On Tuesday night at the Stade de France, the team won silver after defeating top-ranked teams France and Australia on their path to the final. While perseverance has certainly played a role in their success, the team attributes their achievement to the hard work that got them there–and that includes a lot of running.
Toronto’s Charity Williams, who scored a try in their semi-final win over Australia, says their team had strength-focused interval sessions three to four times weekly in preparation for the Games. Their speed-training cardio sessions range from quick 30-second bursts to one-mile time trials and repeats.
On average, players run upward of two kilometres during the fast-paced 14-minute game, and this can vary depending on the player’s position. These runs aren’t just jogs to get in position; they are usually high-intensity sprints (on offence and defence) and quick changes of direction that can make or break the game. Adding to the sport’s strenuousness, teams often play two to three games a day in an Olympic tournament setting.
“There are so many highs and lows in sevens,” says Williams. “Half the battle is being able to control and conserve your energy from game to game. So much can change so fast.”
🇨🇦🏉 Charity Williams has been A PROBLEM for opponents in the women’s Rugby 7s tournament at #Paris2024.
She’s up to four tries in three games and has been 🇨🇦’s spark. She’s celebrated each one with a somersault and a smile.
One to watch as 🇨🇦 heads to the knockouts. pic.twitter.com/N07hM2slpp
— Thomas Hewitt (@ThomasHewitt22) July 29, 2024
The Canadian women’s rugby team began the year ranked ninth, but will now leave Paris 2024 with a silver medal after a tight 19-12 final loss to New Zealand. Williams is one of two members on the team from the bronze-medal-winning Rio 2016 Canadian women’s rugby squad, adding another Olympic medal to her resume eight years later.
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