beefing up

Question
im am 14, 50kg and 170cm. i am a winger and i was wondering if you could give me tips on how to build my figure. i have reasonably large shoulders but that is about it and i would like to be able to execute a tackle that is devastating. this is because i support an OC who is great at offence but weak at defence as i am always left with the last man. so please could you give me tips on how to improve my tackling skills.
thank you

Answer
Hi Michael,

At 14 just keep up with fitness. Get to a point where you can easily do 40 or 50 press ups and wide grip pull ups. Keep work-outs as natural as possible and stay away from heavy weights until your body has stopped growing fully (usually about 19-20 years old) Eat healthy and in correct portions. If you try to add weight too fast now it will cause you to have weight issues later in life when you will then struggle to keep it off, thus causing risk of heart and related health issues.

I get a lot of answers about tackeling so please accept that I have cut and pasted a recent answer for you. There are also some useful links to websites below.

Here is some information on tackling (from an Aussie coach I once had)  Read through the old answered questions I have done as well there is a lot of info there.

Questioner:   David
Category: Rugby
Private: No     View Published Answer

Subject: tackling
Question: have you got any tips on how to make a big open field tackle where you knock the opposition back? thanks

Answer: Hi David, I suggest going over all my old answered questions I have pasted one below to get you started, takling comes up a lot.

Subject:  tackling
Question:  QUESTION: Hey, I am a winger and I like to rush up at kick offs, how can I be sure that i will not miss tackle the opposition because I am always by myself when i get there?

ANSWER: Hi Addison

I have recently answered a question like this so I pasted it below, the same applies to you. In particular to wing: make sure you "shepherd" the player to the side line. If you miss the tackle there is a better chance the player will step out or get caught by a team mate in support.

"I suggest the simplest thing. 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. No matter what a runner's arms, legs or head does the torso is usually stagnant.

Keep you 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.

Focus on the "string of their pants" and drop your center of gravity to set up the hit. Aim the shoulder to that string.

so summarize:

1. keep the feet active "live"
2. focus on the "string of their pants"
3. drive the shoulder to the "string of their pants"

As for fitness, get a trainer if you can or use the links provided and aim to educate yourself with books, magazines and shows as much as you can. If in doubt run. 30-40 minutes timed aim to run further in the same time. Maintain flexability with stretching even yoga in the off season. Press ups, lots of crunches! Squats with your own wright then a small friend on your shoulders. Get a trainer, join a gym and tell them your goals. Eat healthy.

Some links:

Srummaging:

My favourite: 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

All technique: Scrum, Running up the Ball, Tackling

http://www.rugbysmart.co.nz/plan/technique.html

http://www.rugbytactics.com/

http://www.talkrugbyunion.co.uk/

Skills and Technique, video:

http://www.joberrugby.com/

Fitness:

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