Improving for Winger

Question
Hi, im 14, 50kg and 165cm. I'm moving to a the next age division next year and want to know how to be a really good winger, to get into the team. I'm realatively new to rugby and my handling skills are not so good. Im pretty fast but i want to be the fastest. Do you have any tips on catching passes and high balls? I also want to know how to grow alot bigger, i've started weightlifting and stuffing myself. I really need to grow bigger. How else can i increase my speed and agility (sidestepping etc) Please advise me on drills that i can do on my own.

Answer
OK mate, first thing is first, if you want to be the fasted winger then put down the third burger and the dumbbell.

The types of exercises you need to be doing are: two foot jumps, press ups (slow and fast ones) squats, lunges, pull ups (slow and fast) rope / wall climbing, wrestling with a mate (draw an 8 foot circle in the dirt and see who pushes the first guy out) sit ups, etc. "own weight" exercises.

If you can get with a trainer at a gym and work on explosive exercises and sprint work, ask the athletics coach at your school if you have one.

You can get good drill information from www.coachingrugby.com

or buy a book from amazon or a good rugby website.

Handling skills, buy a ball and play with it a lot. Throw it up catch it, off a wall, ceiling, chip and chase. Get a mate(s) involved, dad, brother, sister, mum as much as you can. Good balls skills are achieved by practice, a lot of practice.

Play touch rugby a lot, get your mates together at lunch, after school , weekends any time.

Big tip  with catching, focus: eye on the ball, relaxed hands. Focus on the ball and nothing else: not the tackler or the pass you will make.

Under high ball catch the ball into your gut, let it come to you. From kick offs be as far back as you can and aim to run onto the ball rather than have to run back to it. If there is sun or wind call for support and stand side on to the  ball, that way if you miss it the ball will go behind you and not be a knock on.

Take your time, focus.

Lots or practice, make it fun with friends, family and don't be afraid to make mistakes. Mistakes help you learn, go easy on yourself.