Flying Kukris RFC

Positions

Key Positional Considerations

Your coach and your own common sense will help you identify areas that you need to work on that relate to your position. Following is a table that identifies some key considerations for each different position on the field.

Prop

A key part of your job as a prop is to scrummage. As such you need strength/power and mobility. You also need good strength above your head for overhead lifting. These factors need to be considered in your strength training programmes. You may require a certain weight to make you more competitive at scrum time but remember that good weight (muscle) not fat is the way to achieve this without compromising mobility.

Hooker

You also need to scrummage. Like the props you may require a certain weight to make you more competitive at scrum time but remember that good weight (muscle) not fat is the way to achieve this without compromising mobility Remember a key area you are assessed on is lineout throwing so spend time on this facet of your training.

Lock


While you need to scrum you also need to jump in the lineouts. Plyometrics and jumping plus footwork drills will all contribute to your speed on the ground and your ability to get your own and the oppositions lineout ball. Strength and mobility are key for you as with the other tight forwards.

Loose Forward


Work rate in the form of functional conditioning and repeated-speed is critical to you on the field. You also need the speed/agility to get to breakdowns and the strength and power to be effective when you get there. Strength over the ball and the ability to rip and wrestle should be considered in your strength programming.

Scrumhalf

Work rate is a key in this position. Every ruck you are not at to clear the ball, means someone else has to come in and take your position. To complement this you need the speed to get there quickly and the speed off the mark to take gaps around the ruck that are offered to you. Obviously your pass off the deck requires work; you need the strength to deliver a wide ball allowing your flyhalf room to work.

Flyhalf

You need the fitness to help you make correct decisions when others are getting fatigued, speed off the mark to threaten the oppositions defensive line whenever you have the ball in hand, and strength and power to take the ball up if options are not available to you. Often you are the kicker so you need to dedicate time to this critical part of the game.

Centre

These positions require strength, speed, reasonable weight so you can pick holes to go through with the ball in hand, and the strength to hold onto it and place it well for quick ball. Defensively your strength, power and big hitting will be critical. Acceleration is an important area to work on as you often get the ball at three- quarter pace and must accelerate into the gap and holes in the opposition line.

Top end speed is a critical component, but you also need the ability to beat your man. Working on these patterns of agility and timing are important in your speed sessions. Functional conditioning and repeated-speed will help you maintain a high work rate in the game and ensure you have the fitness to come into the line when needed and cover defend as appropriate. Good strength, power will help you with ball security.

Fullback

Like the wingers top end speed is a critical component as is the ability to beat your man. Working on these patterns of agility and timing are important in your speed sessions. Functional conditioning and repeated speed will help you maintain a high work rate in the game and ensure you have the fitness to come into the line when needed and cover defend as appropriate. Good strength and power will help you with ball security especially when coming into the line.

Ref: Total Training for Rugby Fitness by Graham Lowe and Glenn Jenkins ISBN 0476009227

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