On Flankers

Question
im a young Flanker usually playing #7, i just want to know my roles as a flanker and what kind of training suites me best?

Answer
Training for Flanker requires a solid cardio base with speed and strength work build in closer to the season. Work with a proper trainer if you can to assess your current fitness and set a plan in place for the season.

As for the role of a flanker this answer is actually from a past expert Dean Sheaperd so all credit to him but the answer covers the basics of what you need.

Major requirements for a flanker:

-Ability to win the ball at breakdowns
-Ability to tackle well and be destructive to opposition play
-Possess the ball skills and mobility
-Ability to support backs and initiate or continue attack
-Possess an extremely high work rate during a game (Fitness is paramount!)
-Ability to communicate with No.  8, Scrumhalf, and Fly half is essential

The flanker is generally the most mobile and aggressive player on the team with a goal of creating conditions to initiate second phase rugby.  Additionally, he must have above average ball skills (Hand and Foot), mobility, and ability to anticipate good angles of run (to get where the opponent should be going).  This requires him to be able to read the game.

Essential skills:

Contact:
-To scrummage effectively, safely and consistently
-To provide stability from the side of the scrum
-To provide maximum protection to the scrumhalf
-To support in the line-out
-To legally prevent opposition from breaking through the line-out
-To tackle from close and open field positions.  Flankers are known for making make those cool open field tackles.
-To maul and ruck-low body position for driving forward.  Many teams use the pod formation off the rucks and mauls to punch the ball forward.  Often it is the flanker that establishes the initial breakdown and prepares the second pod.
-Continuous commitments to secure balls and maintain possession.
-To provide the initial contact from set play in the defense.  Nothing is so frightening to a fly half than a flanker bearing down on him the same time the ball is coming to him.

Running:
-To run with determination and speed
-To understand lines of movement and angles of pursuit
-To run to support the man with the ball.  If all the forwards, it is usually the flanker that provides the initial support in both the offense and defense.
-Ability to cope with continued physical contact and strenuous effort with short bursts of speed (ability to accelerate) and sustained play

Handling:
-To control ball, and when required, release it properly at back of scrum
-To catch and deflect a ball at the back of line-outs, or provide support to a jumper
-To pass the ball at varying lengths and speeds
-To give and take a short lifted pass
-To manipulate play by ripping and rolling from a maul
-To deal with a ball on the deck and pick it up quickly at speed

Position:  There are specialist requirements for blind side and open side breakaway play.  Like the props, each has a specialist role to play in attack and defense.

The Open Flanker tends to be quicker, more agile, able to go to ground (controlled falling to the ground to set up a clean ruck) easier, and occupies the back of the line-out and open side of scrums that determine his angles of run in set play.

The Blind side Flanker tends to be bigger, possesses greater strength, and occupies the blind side of scrums and the fifth position in the lineout with a greater contribution to the physical integrity of the set pieces.  His contribution to the physical integrity of the set is also different.

NOTES:

-Work rate and physical intensity will be high.  The flanker is expected to be everywhere on the pitch supporting his own ball and being disruptive to the opposition抯 play.
-Primary tasks are to ensure that the ball is won and /or possession is maintained at the breakdown, to support play, and to nullify the opposition抯 attacking moves,
-Tend towards disruptive activity by maintaining constant pressure on the opposition, especially at the scrumhalf to flyhalf interchange.
-It is crucial to maintain correct angles of pursuit and positioning on the field in attack and defense.
-Flankers engage in a great deal physically demanding contact requiring well-developed strength in the arms, shoulders and thighs, and speed and endurance for both interval and repetition running.
-All around athletic ability, fitness, and durability is vital-you should be able to run like a back as well as play effectively in set forward play.

Good luck