fitness for flanker

Question
Hey Tony,

I am 16 years of age and play flaker for Tralee RFC in Ireland. I weight 12 stone and I'm 5ft11inchs in height. I'm curently going for trials for Munster youths. I wish to improve my fitness to play the best I can, and to achieve my dreams of wearing the red of Munster and some day the green of Ireland. But I need your help. I would be gratefull if you would make out a position specfic training program to help me achieve my goal.

                                        Yours faithfully
                                           onimous

Answer
The flanker position relies on speed off the mark and the ability to change direction in full stride, you also need to have the bulk to secure the ball and to run with the ball.
do speed endurance drills like:
sprint 200 meters at 80% of you max pace take 1 minutes rest and repeat about 4 times but make sure you get warmed up fully before.

The speed drills will make is a lot easier in your role a fit person will also out do an unfit person, work on your fitness and work on reading the flow of the game, this means studying dvds or even watching games on TV, look at your position and take notes, what is the player doing on defense, on attack, at the breakdown etc. look at the lines the different flankers are running.

Fitness is the key for you, maybe talk to a sprint coach or do a weights program, not to heavy you want extra power not bulk.

Hope that helps