rugby flanker training

Question
Hi
my name is ashley and i am 12 years old ive played flanker for about 2 years now but i want to become a better flanker. i am 140cm tall and 42kgs. i cant lift weights yet but what is a good training program for me. i want to get stronger all around the body and become fitter. also how can i beat other people from taking flanker before me.
thankyou.

Answer
Hi Ashley,

Sorry for the delay in getting back to you. If you read my bio I do state I do not give out fitness plans. Mainly because you need to customize a fitness plan to each individulal. Especially at your age when you body is still growing I am not qualified to help with a weight program etc.

This is a good site:

http://www.rugbycoach.com

Also Google for "sprint training", endurance training, pliometrics here is a good site:

http://www.sport-fitness-advisor.com/plyometric.html

I suggest joining a good gym or working with your coach on a custom fitness plan.

With regards to flanker the basics are endurance which is the ability to be fast for the whole length of the game, core strength, upper body strength. Ball skill are very important and having a chip kick is a plus as well.

Try to watch as much professional rugby as you can. Flankers like Polcock and Richie Mcaw should be your guys to watch.

A flanker needs to be right on his team mate when they are tackled to that they can either rip the ball off them or take a pass at speed to link up.

A strong defence is also good - it never hurts to put a lot of pressure on the opposition #9 and 10 to make them botch things. as soon as the #9 has the ball out of the scrum you need to be off and on the hunt.

Here is a good tackle link - use it:

http://www.youtube.com/watch?v=MQJ39bbq2uU