Winger help

[smar]

Firstly, I apologise if this is in the wrong section.

Okay, so Im 17 and I weigh +- 56 KG's (I have a rather high metabolism along with a rather athletic build). I want to take rugby more seriously (I've already played 1 season at school and I loved it!). I've been playing wing, primarily becuase I'm rather quick and I'm not large enough to play centre etc etc. Now as a winger I understand that one is to get the ball and run!^_^ (he he).

So I've been gyming a little bit recently and I have some USN supplements but I'm curious to know: what, in the short space of time in which I have before the season starts, should I be focussing on? I know that one's core/lower body is the most important part of the body but at gym should I be focussing on lower body or upper? My guess is lower body becuase with strong legs comes greater speed?:huh: I also don't want to only focus on lower body.

So guys, I know I've rambled on here and that there's quite a bit to take in but please offer any advice/opinions you may have.

Thanks

 

[TRF_Olyy]

A mixture, but with more focus on lower body and explosive speed than doing bicep curls

(I've moved this to "Unversitas Rugby" too )

 

[Conal]

im also playing a bit of wing now
sorry for semi hiojacking the thread but what are good exercises for explosive speed?

if it helps im 5ft 10 and 12 stone

 

[TRF_Olyy]

Plyometrics (if you google them, you'll find loads, but it's basically jumping ) - Lifts like the powerclean - hill sprints
Also just sprinting will help, like standing at the try line, sprint to the 22m, then jog back, spring to the 10 and jog back etc.

 

[markshaw]

Squats are the best thing you can do. Make sure they are full squats too right to the floor.

 

[TRF_stormer2010]

Squats are the best thing you can do. Make sure they are full squats too right to the floor.

Squats fck you up if not done correctly though. I would recommend jumping excersizes, stair running and tire pulling for leg strength mixed with a little speed training (if you have a not too steep hill nearby run down it or if you have access to a pully and a mate who can help then thats your best bet) and a little bit of low weight high rep weight training. At 17 I wouldn't be too worried about weight training though.

For a wing it is more important to be able to get into positions where you can use your pace and have the leg & core strength to not be effected by half-arsed tackles and they should not get good hits in if you have a little bit of space to work with - pace is everything.

 

[ranger]

Firstly, I apologise if this is in the wrong section.

Okay, so Im 17 and I weigh +- 56 KG's (I have a rather high metabolism along with a rather athletic build). I want to take rugby more seriously (I've already played 1 season at school and I loved it!). I've been playing wing, primarily becuase I'm rather quick and I'm not large enough to play centre etc etc. Now as a winger I understand that one is to get the ball and run!^_^ (he he).

So I've been gyming a little bit recently and I have some USN supplements but I'm curious to know: what, in the short space of time in which I have before the season starts, should I be focussing on? I know that one's core/lower body is the most important part of the body but at gym should I be focussing on lower body or upper? My guess is lower body becuase with strong legs comes greater speed?:huh: I also don't want to only focus on lower body.

So guys, I know I've rambled on here and that there's quite a bit to take in but please offer any advice/opinions you may have.

Thanks

Obviously upper body strength has its merits, but the general rule is: Work the lower body if you want to be a good rugby player, work the upper body if you want to impress girls.

 

[187]

yeah work on the legs cuz, hill sprints, shuttle runs etc.

good comment on the squats being a ***** if you get them wrong. let us know how you go.

 

[TRF_stormer2010]

Yeah, for squats, avoid if you are feeling any ****les with your knees. Don't go all the way down; only far enough to feel the muscles work and make sure you step far enough with your leading leg so that your front knee doesn't end up in front of your front ankle IE that your leg does not go beyond 90 degrees; that is what messes up you knees.

If you squat with weights technique is extra important and don't go too heavy at first.

 

[markshaw]

Yeah, for squats, avoid if you are feeling any ****les with your knees. Don't go all the way down; only far enough to feel the muscles work and make sure you step far enough with your leading leg so that your front knee doesn't end up in front of your front ankle IE that your leg does not go beyond 90 degrees; that is what messes up you knees.

If you squat with weights technique is extra important and don't go too heavy at first.

get someone to teach you how to squat safely and you will reap the rewards

 

[TRF_Olyy]

Yarp, Squats are the bomb, and all rugby players should do them (along with deadlift)

 

[eot345]

Yeah, for squats, avoid if you are feeling any ****les with your knees. Don't go all the way down; only far enough to feel the muscles work and make sure you step far enough with your leading leg so that your front knee doesn't end up in front of your front ankle IE that your leg does not go beyond 90 degrees; that is what messes up you knees.

If you squat with weights technique is extra important and don't go too heavy at first.

Wrong your legs should go roughly 85 degrees ( an inch below parralell)

 

[eot345]

Yarp, Squats are the bomb, and all rugby players should do them (along with deadlift)

YES imo deadlift is the best exercise for a forward since it works the shoulders aswell as the back for lifting in the lineout

 

[eot345]

imo
squats are second to none is building leg strength and power = faster running more broken tackles/better legdrive
Deadlift builds massive posterior chain strength = better scrummaging and lineout lifting and more power in the contact area

 

[urbanskaterdude]

I'd recommend alternating jumping lunges. They really build your quads and can be done anywhere. Also work on your upper body too though, for tackling this is incredibly useful to stop and opponent, but you want strong quads to drive him to the ground.