women and lock

Question
Hi, I'm 21, 5ft9 weigh just over 9st, I play lock for my club, but think due to my size i should be a back. Im a good line-out jumper, which is why i feel they've kept me in the pack, I play for recreation at women league level. I have tried to put weight on, but it hasn't worked. I have asked my coach for 2 months to play me in the backs, of which i got put as flanker. Should I change clubs, be more assertive ,I feel as though I'm not being listened to. Should i just utilize what i have and play the best i can with that.
I don't want to drink protein shakes and alike sort of drinks, as I have been told they mess with your body.
Thanks

Answer
Hi Miriam,

It is hard to say. I think you might ask your coach exactly why he doesn't think you should be a back. Also ask him exactly what you could do to prove you could be a back.

Be careful to start talking about going to other clubs it can put a coach and even team mates off. I have moved clubs but only after I decided it was the club as a whole I no longer wanted to be a part of not just one specific thing. Coaches come and go and so to players. If there is a run of injuries you may get your chance weather the coach likes it or not just through attrition.

If your coach put you at flanker you must have speed and ball skills so you could be a good back. I cannot say for sure that you would be a good back. Also it takes away from the players in those positions already - you could be a good back but maybe they would still be better, consider that.

If your team is winning a coach is unlikely to make big positional changes. Also if you are being selected to start games and get to play each week that is a good thing. Think of the player who is yet to make the starting line up or even get to play more than a few minutes. I bet they would love to play lock just to get game time.

I suggest embracing lock. Study up on technique - I will provide some links and I suggest using You Tube for lock technique also. Watch professional games and open up your game. Look to improve your game in the open field and get involved. Enjoy the rugby you are playing and focus on being the best lock you can be in all areas - get nerdy about it. If you go into the position like that a passion develops and you enjoy the position more.

I am struggling right now in my position after a break of over 2 years and I am basically re-learning the position. I started thinking I should just retire but decided to make a go of it to learn more and enjoy my rugby. It is kind of like that. I would like to change positions as I know I will not get selected for the top team while I get ramped up but it is better for me to be patient and just learn my position again.

As for weight that is a whole-body issue. I would get with a really well referred trainer and a dietitian in unison. You need to build muscle and feed your body properly to to do not just add dead weight in the form of fat.

Also it is quite difficult to add weight during the actual rugby season. Rugby practice and games is more cardio and is counter productive to building muscle and between games and training your body requires rest to repair from bruising and wear. The off-season is where you put on wight by cutting cardio upping calorie intake and working a weight program focussed first on building muscle and then to increase power. As you get closer to the pre-season you work on muscular speed and endurance but I would still keep cardio to a 30 minute max and work more on keeping the intensity of your work outs high with good rest. Long slow runs are counter productive to a rugby player. Pre season training and games should be rugby fitness orientated.

In the mean time analyze your own game and work to maximize your strengths. A lot of lighter forwards try to "play above their weight" thinking that will secure the position for them. There is some reward to this to a point but in the long run it just leads to injury and disappointment for the player having to get up and slam into bigger players all the time. If you are smaller play smarter not harder. Quickness and skills are needed for you to beat the bigger player. Draw opposition players and make a pass to a team mate just PRIOR to contact and then work to get back in support quickly. That is more useful an example than trying to bust though a bigger player just to show you can.

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.

Here is some tackling advice:

The aim is to make a tackle to stop the play/player. Drive in hard and execute the tackle forcefully and wrap the player up well with your arms. The game of rugby moves fast enough that this will be enough to give your team the advantage.

Below is a past answer to a similar question. If you focus on the line of the players shorts / jersey or the string of their shorts then size will not be an issue. If a player is really big then letting them go buy and tackling from behind and sliding down the legs will bring them down. A firm grasp around the waist then drop down with all your might while squeezing their legs together.

Your head should go to the side that is "out of the way". If the player is running at you going to the left you head should go to the right side and vice versa. If the guy is running directly at you it would be best to put you head on the side the guy hold the ball but really don't over think it on that angle. The big thing is to drive your shoulder into the guys gut or lower sternum.

When tackling from the side the rule of thumb is "cheek to cheek" face to butt.

Here is a simple method for improving your tackle. When a player is moving towards you (or vice versa) do not look at their body as a whole, instead focus on the point of center between their hips. Often a coach will tell you to "eyeball" the "string of their shorts". This focus will allow your brain to only register the runner's center of gravity: the "mass" of their torso or core. No matter what a runner's arms, legs or head does the torso is usually stagnant.

Keep your feet active, stay on your toes either moving towards them or running in place. Close the space between you and the runner swiftly but stay in control. This is to limit the runner's options as much as possible. If you over commit to running into the tackle the player has a better chance of stepping you.

Focus on the "string of their pants" and drop your center of gravity to set up the hit. Bend at the knees, eyes up, straight back, hips lower than your shoulders like a prop in a scrum. Aim the shoulder to that string."Punch" into the players core with your shoulder and wrap the player up with your arms. Drive hard with little punchy steps of your legs.

To summarize:

1. keep the feet active "live"
2. focus on the "string of their pants"
3. drive the shoulder through the "string of their pants"
4. wrap the player up and drive with the legs in short steps.

Don't try to pick the player up, this is dangerous and will probably get you penalized. Drive hard with the shoulder and legs

This link to UTube is VERY good:

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