What's the best rugby training program to improve footwork at pace?

Question

I was a tight-head flanker or hooker when young, have come back to rugby after 10 years away... now I'm playing in the backs, or open-side, the game's a lot freer now. Need to pick up my footwork, get some steps going. Have heard ladder work is good, but don't really know. Any ideas? Any rugby (or perhaps American Football) players out there who can help?

Answer 1

yer well  generally u can increase speed by using a chute or even ankle weights, something that many people dont do in the uk  is pump your arms when sprinting and keep ur hips low , watch an american football player on defence its all about technique and footwork would be the ladder and there is different ways of using the ladder which can be seen on a grid iron website.

Answer 2

Shuttle runs, as well as stairs will help with footwork. Where those ankle weights and do these!

Answer 3

there is no tighthead flanker, there's blindside and openside, tighthead and loosehead are the props, and try slalom or however its spelt, thats a staight line of cones and sidestepping between them while running at pace

Answer 4

In my experience as i play inside centre is to wear ankle weights which weight can increase or decrease. You have to start of with around 1 kg and gradually as you feel you are certain that you have outgrown that weight increase it. I wear mine even to work and during training. The extra weight helps tricks your body into thinking you are heavier and the harder you train the more you will get used to the extra weight, come gameday, take it off and i can guarantee you will feel lighter as well as faster.