I've been training for a rugby 7s tournament for the past couple of weeks and the level of fitness required is really quite demanding. However I was sick 2 weeks ago and missed quite a fair bit of fitness and speed training but I have fully recovered and during training today I realized my fitness is down and so is my speed and it was really frustrating. My competition is in 7 days. What can I do? )): is it advisable to do sprints the next few days? How much will that help ? /:I've been training for a rugby 7s tournament for the past couple of weeks and the level of fitness required is really quite demanding. However I was sick 2 weeks ago and missed quite a fair bit of fitness and speed training but I have fully recovered and during training today I realized my fitness is down and so is my speed and it was really frustrating. My competition is in 7 days. What can I do? )): is it advisable to do sprints the next few days? How much will that help ? /:

not much you can do in a week to improve your speed, but you could run a lot more and for a lot longer that is my only advice to you

Not in a week.