Prop Help

Question
hi there, i have recently started playing womens rugby but i am slightly overweight and not fit at all. i play loosehead prop and am not too bad at getting into the right position but i am not particularly strong. i need some tips on how to gradually get fitter and become a better player. any hints and tips? thanks

Answer
Hi C

The best thing you can do is get in with a quality trainer. Also train with a buddy. The trainer should assess you first to see where you are at then discuss goals and then set up a routine that is closely monitored, like a professional would do.

A training buddy can help with motivation and pushing through plateaus.

How you depends on your goals and the time of the year it is. Specifically for prop you to work on your squat, dead lift, cleans legs in general. The big one a to develop a strong core with a total core work out at least once a week. Also as a prop don't forget your back. Pull ups, lat pull downs, seated rows. One arm rows.

Study technique a lot, here are some places to start:

Here is a link of technique  / body position which you should treat as your gospel:

Scrummaging:

http://www.coachingrugby.com/rugby/coaching/unitskills/scrum/buildingthescrum.ht...

http://www.usarugby.org/media/EDocs/scrum.pdf

http://www.texasyouthrugby.com/download/748/docs/Building_the_scrum.pdf

Also there are some GREAT pointers on You Tube. If you go to You Tube and search using the key words: "building the scrum" you will find a great set of videos about scrum technique originally from www.rugbydevelopment.com Get the whole team to view them. Key word search "Mike Cron scrum" for direct tips from the All Black scrum coach.

Keep looking on You Tube for video by Mike Cron and other professional coaches about scrum technique.

Tackling:

This link to UTube is VERY good:

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