prop- props are the power and what stabilisers the scrum if you're a prop a massive amount of what you should do is to become an extremely powerful and immovable object in the scrum, i won't go into full detail about this but its generally about getting your head up (looking forward, a technique to this which is what the New zealand professionals do is to pretend your wearing sunglasses and to be looking over them) , pop your chest out, small quick steps, flat back, 90 degree knees pop your shoulder, and make sure your binding with your hooker is as tight as it can be! (it should be a struggle for the second row to get there head in) I've also found this very very good video on scrummaging which you can see here .. this is excellent if your looking to improve your rugby technique as a prop in the scrum so check it out. so if you've been chosen to be a prop then you generally need to be strong in the legs and core and on a whole quite bulky but don't be fooled if you think props are supposed to be and are just fat, the top props are extremely strong, they're generally not the fastest but they can be hard to stop so if your a prop don't hesitate to run with the ball, but run straight, hard, and low! a good chance to do this is if you don't get to the ruck or maul in time tell the scrumhalf to pop it to you from the ruck and then run straight at them, this can be called being a runner but to go into more detail about being a runner and how to become good at it check out my guide on how to be an effective "runner". another thing props are used for is lifting in the line out, which you start at 15-16. outside of set plays props have a stereotype for being lazy and one dimensional player but player's i know and have played with have proved this wrong and have become much better players for it so if you want to improve your game a lot then don't fall into the stereotype and get fit with cardiovascular exercise, there's no reason props can't be just as fit or fitter than the rest of the pack so get to the rucks and breakdowns and incorporate your scrummaging skills in them as well. so basically my 3 tip to dramatically improve on the pitch 1) perfect your scrummaging.
2) get fit to get to rucks and mauls, and also getting stronger with weight training is an good idea, i will write a guide on exercisers and workouts in a later guide.
3) learn how to run effectivily and strongly run with the ball and how to build up phases doing pick and goes and being a runner.
hooker- a hooker definitely has two of the most important jobs on the pitch which is to throw into the line out and to hook the ball in the scrum.
the reason these plays are so important are because they are two of the best opportunity's to gain the ball in the game and most of it comes down to the hooker you can't gain the ball in a line out without a good throw and you can't gain the ball in the scrum without a good hook!
so you can start to see that being a good hooker will come from a lot of repetivity, which may become tedious but to become the best you have to stick it out.
a way to train throwing out in the line by your self is to make a mark around thirteen feet above the ground on a wall, or even the goal posts. Adjust this to match the height of the hands of the ball receiver in the line out. From the wall, mark locations for about six meters, eight meters, and ten meters. Stand at these locations and practice your throw in to the target.
with hooking the ball this can prove alot more difficult to practise yourself and will come from training sessions.
a good techique in the scrum is to strike with the foot to where the ball will land also you need have your hips angled towards the end of the tunnel/ball with your right foot in front of your left. Let the props do the pushing you focus on the hook so try to keep loose, although when you hook the ball you should push aswell.
you should Strike at the ball, don't wait for it to come to you. you may get a penalty or two for this but don't worry the timing will come. Strike hard and strike fast, it should be a quick aggressive move, like a quick punch.
to effectively direct the ball your heel should hit the ground and the front of your foot should pivote back to direct the ball to the rear of the scrum. as you might start to see it isn't simple to just throw in a ball, or just strike a ball it is very technical so practise till it becomes a reflex.
another thing to improve your performance which may seem obvious is the importance of cardiovascular fitness(running) and upper body conditioning, this is so important so through out the whole game your team will be able to get possession of the ball since your throwing and scrums stay strong! it also helps when your not in set plays (e.g scrum, lineout) you should have the endurance to regularly be getting to the break downs (rucks and mauls) you should learn to be like a 4th loose forward with the flanker and number 8 in open play.
if your wondering what this enrols check out my guide on being a flanker which i will writing shortly.
finally the Essential skills of being an hooker which you should perfect are:
1. In the scrum:
-To bind tightly and quickly with props. Weight training and exercises to develop neck, shoulders, arms, back and leg muscles are necessary
-To position head, body, and legs in correct position, head forced up, hips below the shoulders, eyes on the ball
-To time the strike with feed of ball-To move ball through the right channel (e.g. between second rows)
2. Line-out:
-To be able to throw to throw the ball accurately and at different lenghts.
-you need to communicate with your pack to make sure they know what your doing.
-learn to throw at different heights as well as lenghts, communicate this as well.
3. Contact:
-you of course need to be able to scrummage correctly and safely ( head above waist, straight back)
-To maul and ruck
-To tackle.
also if your looking for more help in the scrum its not about hooking and striking the ball but it may help with position so you may want to check out this video.
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