how to be a better flanker

Question
Hi,i live in Singapore.I am 1.6m tall and 40kg.I play u14 rugby. I am 13. My season has just ended. I am now training for next year to be better as my team had just lost to our rival yesterday. I am a junior in my team so i just sat on the bench. But next year, my seniors are leaving and i am taking over their place. I am small in size and not that fit but good at tackling and quite fast(100m timing is about 12 sec). Can you tell me how to grow bigger to have the right size to be a flanker, the drills i can do to be fitter, and tips on how to be a better flanker?

Answer
Hi Syafiq,

At your age you can't do much about your size. You will only grow as fast as your body wants to. The best thing you can do is eat a healthy well balanced diet. Cut out any junk food; sodas, cola, fast food, processed food etc. Lots of whole wheat, grains, lean meat etc. A good multi vitamin is ok but eat well . Do not gorge  yourself as you will only get fat and cause health issues latter in life.

To be a flanker you need to be fit. Anything less and you are not going to be effective or enjoy your rugby. Before worrying about your size you need to be in peak fitness. Size is a hindrance if you are unfit so get your priorities in order:

Fitness/ strength: training, active skills practice, team practices
Diet (healthy)
Skills
Game Knowledge (understanding of strategy and technique)

Size is not on the list.

Also do not confuse strength with size, the two are not the same. You can improve strength buy the use of press-ups, rope climbing, wide grip pull ups, crunches, "planks" or "bridges" for core strength. vertical leaps, running stairs, sprint training, a professionally supervised weight routine and running

Flanker Tips:

Your strength will affect your style of play. If you are agile and fast you will be more of a ball scavenger, going in for many tackles but also hunting the ball out of any break down in play to win the ball for your team. This involves a much higher aerobic level of fitness but is a very effective style. You will more like an extra back than an extra forward.

If you are a little slower but bigger you might be more of an impact flanker. Basically a 2nd #8. Harass the opposition 1/2 back and 1st 5. Be an impact ball carrier and have a high tackle count.

Protect the fringes, the side of the scrums, mauls and ruck for opposition flankers, #8 and runners who make a run. The 5 feet on each side of any maul, ruck or scrum are your to either defend or take advantage of as a runner.

The Blind side flanker is defending the blind side of the scrum or maul. This is important because the only other player behind you is often your winger, not a safe bet to stop a big #8 who decides to go for a run. A blind side Flanker is running from the furthest distance to get to the ball/phase of play so you will need to run in "loops". To be able to come in from directly behind the ball to be at the best angle for hitting a maul or ruck or to take a pass and be a good runner you will need to run loops. If you run straight at the ball you will be coming in from the side and either get penalized by the ref or just get in the way or at least lower your effectiveness as a running option.

"Loops" is an important thing to remember in any position actually.
Blind side can also push the envelope with the scrum. If you crouch low an "hide" behind the scrum you can see the ball in the scrum. Break as soon as you can and even a little early if the ref is not paying attention - hit the 1/2 back as soon as his hands are on the ball. This can be tricky so do not try if your are in range of the goal posts or you could cost your team 3 points.

Stay on your feet in the tackle and at the break down, this is very important.

Be the first to the ball to take a pass, make a tackle or pick the ball off the ground (on your feet).

Ball winning is a skill best learned by doing. You have to be very hungry for the ball and only experience can help teach you when to go in for the kill so to say. Experience is a fancy word for "made mistakes and learned" so don't be afraid of taking calculated risks. A flanker by nature has to push the envelope. Strip the ball from a player in the tackle, when they are on the ground. Be aggressive physically and really rip that ball out of the opposition's grasp. Watch a lot of rugby on TV and you will see this in pro players.

A link that could be useful for fitness:

http://www.sport-fitness-advisor.com /in particular speed and power: http://www.sport-fitness-advisor.com/plyometric.html