How to be An Effective Loose Head Prop
The Loose Head Prop is a crucial role in rugby. Often referred to as the engine room of the scrum, their job is to provide stability, power, and technique in the scrum while also contributing to the general play with tackling, carrying, and skills at the breakdown. Some of the greatest Loose Head Props in the game include Tony Woodcock from New Zealand, Gethin Jenkins from Wales, and Jason Leonard from England. These players exemplify the perfect blend of power, technique, and work rate that is required from a Loose Head Pro
Understanding the role:
The Loose Head Prop is positioned on the left side of the front row in the scrum. This role requires a player with excellent scrummaging technique, strength, and endurance. In open play, they are expected to carry the ball, make tackles, and contest at the breakdown. A good Loose Head Prop is a player who can dominate their opposite number in the scrum, provide go-forward in attack, and be a solid defender.
Training for the Loose Head Prop:
To be an effective Loose Head Prop, you need to have a blend of strength, power, and endurance. Here is a sample training routine that can help develop these attributes:
Day 1 - Strength Training:
- Squats: 3 sets of 8 repetitions
- Bench Press: 3 sets of 8 repetitions
- Rows: 3 sets of 8 repetitions
- Planks: 3 sets of 1 minute
- Deadlifts: 3 sets of 8 repetitions
- Push-ups: 3 sets of 8 repetitions
- Russian Twists: 3 sets of 15 repetitions (per side)
Day 2 - Rest
Day 3 - Power Training:
- Squats: 4 sets of 6 repetitions
- Bench Press: 4 sets of 6 repetitions
- Rows: 4 sets of 6 repetitions
- Lunges: 4 sets of 6 repetitions (per side)
- Overhead Press: 4 sets of 6 repetitions
- Planks: 4 sets of 45 seconds
- Deadlifts: 4 sets of 6 repetitions
- Push-ups: 4 sets of 6 repetitions
- Russian Twists: 3 sets of 15 repetitions (per side)
Day 4 - Rest
Day 5 - Endurance Training:
- Squats: 2 sets of 10 repetitions
- Bench Press: 2 sets of 10 repetitions
- Rows: 2 sets of 10 repetitions
- Lunges: 2 sets of 10 repetitions (per side)
- Overhead Press: 2 sets of 10 repetitions
- Planks: 3 sets of 1 minute
- Deadlifts: 2 sets of 10 repetitions
- Push-ups: 4 sets of 15 repetitions
- Russian Twists: 3 sets of 15 repetitions (per side)
Day 6 - Scrummaging Technique & Skills Training
Work with a coach to perfect your scrummaging technique and improve your skills such as passing, catching, and tackling.
Day 7 - Rest
This is just an example and you should consult your coach for a specific training program built for you.
In-Game Strategy:
In the game, a Loose Head Prop needs to dominate their opposite number in the scrum. This means getting a good bind, staying square, and driving straight and steady. In open play, aim to be involved as much as possible. Carry the ball strongly, make your tackles, and contest at the breakdown.
Being an effective Loose Head Prop requires a blend of physical attributes and technical skills. By following the training routine outlined above and focusing on your in-game strategy, you can become a dominant Loose Head Prop. Remember, the best props in the game are those who work tirelessly on their skills, fitness, and technique.
Remember, the role of a Loose Head Prop is physically demanding but immensely rewarding. The best Loose Head Props are the ones who continuously strive to improve and contribute to their team's success. So, put on your boots, hit the training field, and start working towards becoming the best Loose Head Prop you can be!