i keep consistently getting 9:15- 9:20, but i am unable to progress. my problems are rugby and pingpong, are there faster ways to speedrun those sports?

Join the discord, there are plenty of people there that can help

yeah, there is an all scrolls specific channel for discussion. just go to the sidebar on the game's homepage and look down until you see the discord link.

As gentlemen before me said. Join our discord. Also in guides (sidebar on the left) there is a tutorial beginner tutorial for allscrolls. This tutorial should answer all of your questions.

Things to focus on when you join the discord (in “guides” channel”) would probably be the Fast Table Tennis Strats, and the TSS. Otherwise, asking about rugby to some experienced players (and probably marathon too) would get you some high-quality advice