Going from back row to front row

Question
I'm a 17 year old player playing at senior level for the last season i have been playing back row as a blindside flanker, i am moving up to prop next season as i will have turned 18 are the any tips you can give me to improve technique and strength, I'm around 5'11 and weigh just under 20st but not completely fat would you recommend losing weight or just toning up?

Answer
Hi Ian, I am pasting a couple of questions previously answered below. I also highly advise going back through my past answers on "scrum" and Prop" and even hooker to get more information...

Questioner:     Jord
Category:    Rugby
Private:    No

Subject:    Tighthead Prop
Question:    I am 15 years old, 6'1 and 264 pounds and fit. I play tighthead for my city team and I'm finding it a bit hard to get low during the U16 games as the prop the opposition are playing are only about 5'8- 5'9. How am i supposed to get as low as the shorter prop, i am very strong, fast, and powerful during the scrums. I just cant seem to get as low. And i was wondering, my coaches are saying i could play high level rugby for my country eventually. do you have any tips on how to get there and any tips on my propping situation

Answer:    Hi Jord, jeeze your are a monster mate! Good on you for working on technique and not resting on your size.

As you have found out the short guys are tough.

There is only one solution and that is strict technique, there is a link below (my favourite) that gives the exact technique to live by. Also I cannot stress enough to get someone to FILM/VIDEO your training and games to reveiw your technique and body position. Also to compare against professional players.

Get any footage of the All Blacks from the last 4 years and take NOTES about the prop Karl Hayman. He is hailed as the best prop in the world and his salary is the largest of any player in professional rugby at the moment, above try scoring backs to give you an idea.

You need to start on your flexability now, YOGA, seriously by the time you are 20 you should be able to do the splits. Deep squats are also good to work into your training just on your own at first add weights only after getting a qualified trainer involved.

The squats should simulate scrum technique: straight back tight stomach muscles, eyes up shoulders square.

At scrum time your sink needs to be deep.  You need to get your grip to the hooker tight and first the loose head binds after you, period. You have your feet square and are looking straight ahead, the loks and hooker work from your position, period. You need to be able to squat and "sit" deeply without your lock slipping up over your back so he needs to have a between the leg grip and his shoulder in the crease of your upper back thigh and your back side. His arm should bind around your thigh and his grip should be to your left hip and he should be TIGHT. You should be able to have your body position set up (see link) and the lock should be able to push a scrum machine back with you in that position and you only making small 5 inch steps in a controlled way.

Your torso HAS to be parrallel to the ground at first and on the call of the weight you need to explode through your thighs and hips forwards and slightly up.

Explode is the key word. You think you might be strong now but once you master that and do the work on the scrum machine and in the gym you  will be surprised at how far your strength will go.

You also need to make core work a habit. The jokes about props being fat are out of date, within reason you need to be as fit as a flanker and yet carry 20% more muscle for your height. Fat is dead weight and not useful. Eat healthy and well and in keeping with your training.

Look at the links below, read the questions I pasted in and go over my old questions on all topics to increase your over all game intellect.
Treat scrumming like an exact science and a skill.

Please feel free to ask more questions any time.

Srummaging:

My favorite:  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


Questioner:   Scott Hartley
Category:  Rugby
Private:  No     View Published Answer

Subject:  Hooker help
Question:  Hi. Just a line to see if you can help. I play hooker and was wondering if you have any tips. I'm fine with line-outs and in the contact situation and my ball handling is good but I'm having problems in the scum,getting pressured too many times and finding hooking the ball difficult on my put-in.


Answer:  Hi Scott

I will put some links to help but in the scrum it sounds like you need to utilize your props more.

Start with the binding. You need to create more room for you to hook. Your tight head needs to bind first. He should stand directly behind you, reach around you and get a firm grip and then step out to your right and pop his shoulder. He should be square to the opposition but his hips, shoulders and feet need to all be ahead of you while having a tight bind. You might even have your hips on a slight angle to the left which is ok.

Your loose head then bind up , just the same method but to your right, only the loose heads should be slightly "behind" you. His feet behind your, hips with should well popped out and a tight grip. His feet need to be just a little wider than his shoulders to allow the ball through.

The loose head has the job of trying to push the opposite tighthead up and keep a bigger tunnel. On the engage the tight head needs to lead in and with all this you will have a better angle and more room to hook.

Try hooking with you right leg, if you aren't already.  

As for the dealing with loosing, well that is a tough one. Each person is different. You should go on the pub crawl though that is a team event not to be missed like the game itself.

Don't forget that each player on your team will have a moment that they personally feel lost the game. Like a kicker who misses the drop goal or last minute penalty - he didn't loose the team did as they are all responsible for putting themselves in that position.

From loss comes learning and personal growth. You are seeking to learn more about hooker and it will make you a better all around player. If you feel you left all your fight on the field then let it go mate. You did your honest best and at the end of the day only one team can win. Look to next season and look to improve it is all you can do. You have the hunger don't let it fade because you have had a set back,  set backs should make you come back harder.

I hope this helped. Please ask me more questions if you need help with anything.