Hooker training

Question
How can I train in the off season for the position of hooker? I read in your bio that you play in the front row and I was wondering what your coaches make the hookers do for training?

Answer
Hi Isaiah
Hooker requiers that your fitness mix endurance, explosive power and speed. Depending on who you ask my opinion is that the hooker should be like a 3rd flanker. Some subscribe to a hooker being like a 3rd prop but the scrum has been so de-powered over the last few years that I feel that it is a redundant practice.

Work with a skilled trainer to maintain a good cardio base over the off season. By this I mean to do just enough cardio to keep a base. Keep your off season like this:

Rest and heal: and injuries and game fatigue
Base cardio minimal
Muscle build for size
Progress from muscle build to explosive power
morph into endurance nearer the season, start to move cardio to high intensity levels.

The key thing is to get a trainer or a very well experienced training partner. I don't do specific routines for people as it is too involved a process to just email about. Get with a good trainer in person.

Play touch in the off season even if you have to get the guys together to do it, be a leader and organize games. For game realism make the touch be two handed touch and rather than playing the ball back like usual make the touched player drop to the ground and pass off his back.

Get a ball and a mate and practice your through in. Ideally train with your locks. Look on Youtube for some good throw in drills.