Expert: Nick Vujnovich - 10/21/2009

Question
I'm 175cm and 65 kg in grade 10 and have recently made the training squad for out grade 12 rugby team. i have been playing flanker but i am looking at playing lock but don't think i am tall enough and defiantly don't weigh enough. i have been in the gym for about 6 months, 3 of which i had a foot injury so my legs are still weak. the coach admits that my physique and frame are good but my weight and possibly height are going to be an issue. i just wanted to know any tips you have for some serious weight and size gain, particularly weight? also any tips you have on playing lock?
thank you

Answer
Hello Nick

Height and weight are not essential to be a good lock but seeing as you are coming off a foot injury that has left your leggs a little weak then I can see the issues.

Height is not an issue of you have good lifters and if they happen to be tall. If you can try to work mor with your lifters to get timing and technique right. Try to get the most hight as you can from your lifters. If you cn get the rear lifter lifting you from just under your backside and your front lifter holding your legs just above the knee you should be ok. Look on YouTube for some good training on those techniques.

In the scrum height is of no use so in my opinion a shorter lock has a biomechanical advantage over a taller lock. You can get lower and have a naturally lower center of gravity. A shorter frame means for better leverage when pushing on the prop. Remember straight back and push on the "bones" of the props backside not under it as that will only push him off balance. Grip around he waiste if you like. Throught the legs is not always the best way. YouTube also has good information if you look.

When pushing in the scrum you really need to focus putting a lot of power throug the props spine like pushing a car up hill.

Being shorter also makes for better positioning in mauls and rucks. The one place you have the perceived disadvantage is the lineout but if you work with your lifters and hookers you should be ok. Mix up the throughs if you can. Try lower hard and fast throws to your gut level or chest, faking a high lob first. You need to think crafty and try different things to take away the need for height.

As for technique it sounds like you have the basics but take a look at these links: Here is a link of technique  / body position which you should treat as your gospel:

Scrummaging:

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

Also there are some great pointers on UTube. If you go to UTube and search using the key words: "building the scrum" you will find a great set of videos about scrum technique originally from www.rugbydevelopment.com Get the whole team to view them.

Keep looking on Utube for video by Mike Cron and other professional coaches about scrum technique.