Tighthead Prop

Question
I am 15 years old,6ft 1 and about 240 pounds.I am fit enough to get by but could be better.I live in Munster,Ireland and had a chance at making the U16 munster team.The coach,however said I need to build up my explosive power and upper body strength.I have good technique but could you give me a few pointers anyway.Thanks.

Answer
Hi Eoin

It sounds like you need to work directly with a personal trainer to create a customized work out for you. Each body type and fitness level requires it's own custom solution

A good trainer will evaluate yout current levels. Discuss and set goals and time to hit goals. The re-evaluate for results and then adjust to maximize future work outs and results.

Keep a work out journal.

As for technique it sounds like you have the basics but take a look at these links: 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 UTube. If you go to UTube 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.

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

As for explosive power, a lot of it is timing. Get a team mate to stand next to the scrum machine doing the calls of a ref: "crouch, pause, touch, engage". Go through the calls on your own facing the scrum machine and work on your technique and get your team mate to keep you honest or better yet to film you. Increase your hit power. maintaining technique up the level of 'punch' you give the scrum machine. Do 5 sets of 3 - 4 hits. evaluate technique between hits.

Get with your hooker and loose head and do the same as a unit. Then add the locks. You need to really get the lock to time with you so they are ramming you into the hit with controll.