Got any Rugby tips? Preferably for Flankers?

Question

I'm 17 and about to start college in the fall. I'm playing Rugby at college and I'll be a flanker. I'm 5'10 and 203lbs with about 15 percent body fat. But im really strong and pretty fast despite my weight. Also, I'm a great tackler and I'm never more than 30 feet away from the ball at any time in the game.

Problem is that I've gotten lazy over the summer and stopped running haha. So my endurance isn't what it once was plus I got fatter haha.

If I alternated between running and sprinting(up hills and on flat land) over and over for about an hour 6 days a week for 3 weeks, would that build up my speed and endurance fast enough for rugby season?

And please if you have any tips for flankers, PLEASE do not hesitate!!!

Thanks!

Answer 1

since you already know your fitness level, i suggest you do 2 cardio workouts a week. and on the rest concentrate on your speed and agility.

cardio would be the hamster wheel; treadmill, round a track, long distance. whatever.

other days, do stairs.

running at the beach.

plyometrics

running in the pool.

sprints

intervals (sprint X distance, jog X distance, sprint Y distance, jog Y distance etc)

do some swimming and mountain climbing and bicycling for cross training.

flankers dont need to be the strongest or fastest. they do need to be fittest, strong and fast.

if youre a great tackler you should work on your "burst" speed. get you to the ball quicker. make the tackle. if you close the distance to the flyhalf or 1st center so quickly that they dont really have any options, then you change thier game plan.

im an inch shorter, 20lbs heavier, probably not as fast as you are (im twice your age +1) nor as fit. i rarely miss tackles though, so later in the game, when the opposition sees me coming they pass or kick. it takes away from what they are trying to do.

i actually play 8th man, but i play open side flanker on tight head scrums, and when thier 8th man tries to make that pick and  run, im always there to nail him. my flanker, a wily old codger who plays 8th man on those tight head scrums, is there to pinch the ball or bridge that ruck. its a team sport. richie mccaw may not make the tackle, but hes close enough to create the turnover. schalk burger may make the tackle but he rarely also gets up and steals the ball at the same time.  

Answer 2

I also wouldnt ignore strength training. Having a good overall body strength will really help during line outs. Locks can be pretty big guys and lifting them isnt a walk in the park. But anyways, a person can allways be stronger, faster, and bigger but if they cant tackle they are worth nothing in a rugby game.

Answer 3

Basically what AJ said. Flankers are reserve backs in the forwards. Except do a lot more work. You have to be the first to the breakdown and secure the ball. Bridge over it and get to the next one. The flanker rushes up on the fly half hoping to make him cause mistakes. You have to do lot's of tackles and ball securing.

Hope i helped.

Answer 4

Hey mate, you need to get a conditioning programme from a specalised trainer or coach. You need to do more than just running hills or treadmills. The game today is quicker and flankers are required to be more athletic around the field. So, i advise you to balance your cardio, anaerobic (sprint fitness) and strength training in a way that you can train effectively and sufficiently. Nutrition is also a key element for an athlete, so watch your diet, eat every three hours, with small meals in between. drink plenty of water, juice and supplements (powerade) to keep you energised.

For a person who plays at a pivitol postion, you need to find challenges that will test you physically and psychologically. Find a sport different from rugby and participate in it. Touch, netball, soccer etc, any social sport that requires you to move around a lot. It will keep you busy and focussed. Keep active and alert, because your job as flanker is to get around the paddock. Running constantly doesnt help much if you want the best of your self, so keep finding other challenges if you feel it doesnt effect you. Sprinting its vital so i suggest you to find a specialist who operates well in this field. The internet has a variety of websites regarding this, so i suggest you to research.  

Answer 5

You need to be fit but you're not running a marathon so there is no need to overdo it. As a loose forward you are there in cover defence and first line defence (open and blind side). I preferred blind side as I could get away with more. You need to be able to ferret the ball out in opposition rucks and mauls.

In attack you need to be able to support the ball carrier whether this be to take a pass or assist in the tight.

You sound big enough to handle the position but No. 8 may also be worthwhile. And yes I was a flanker when I played, though nowhere near as big as you.

Go for it.

Answer 6

When you bind, put your leg further away from the scrum stretched out really for so you are protecting the Half back. If your an open side flanker, run at the fly half really fast with the elbow further away from the line so when you tackle him and you come around and block him from the inside centre. If you have a penalty that is going to the backs, go in the back line.