How a hooker should train

Barbell back squat

The foundational lower-body strength lift — carries over to every sport.

Power clean

Trains rate of force development — raw explosive power.

Tackle technique

Safe, dominant tackling technique — the core rugby skill.

Hill sprints

Low-impact way to build sprint power and drive mechanics.

Setup: A tackle bag or shield and a partner to hold it.

1. 1. Approach in a low, balanced stance — chest over toes.
2. 2. Cheek to cheek: head to the side, never across the front.
3. 3. Wrap both arms, drive with the legs, finish on top.

Volume: 5 × 8 each shoulder

Coaching point: Eyes open, head behind. Every safe tackle starts with head position.

Make it harder: Add a moving bag carrier, then a light live carry.

Setup: A ball on the ground, a shield holder over it.

1. 1. Approach low, take the last step short and wide.
2. 2. Hit through the sternum with a leg drive, not a shoulder barge.
3. 3. Stay on your feet past the ball.

Volume: 6 × 6 arrivals

Coaching point: Lowest man wins. If you're standing tall you're a passenger.

Make it harder: Add a second defender so you have to pick which threat to clear.

Setup: A target at jumping height — a post marking or a partner.

1. 1. Same stance and grip every throw; consistency beats power.
2. 2. Throw flat and fast to the target, following through at it.
3. 3. Call the number before each throw so you're practising under a decision.

Volume: 5 × 12 throws to varied targets

Coaching point: Feet and hips set the line. If your throw drifts, look at your feet before your hands.

Make it harder: Throw after a sprint, so you're doing it with a raised heart rate.

Setup: A scrum machine or a strong partner with a shield.

1. 1. Set with a flat back, hips below shoulders, shins vertical.
2. 2. Bind tight, then drive on the call through the heels.
3. 3. Hold the shape for 5 seconds — the position is the skill.

Volume: 6 × 5-second drives

Coaching point: Spine in line, chin off the chest. A bent back in a scrum is how necks get hurt.

Make it harder: Add a delayed call so you have to hold the set position longer.

Setup: A wall. Nothing else.

1. 1. Set your feet, hips below shoulders, spine long — chin off the chest, eyes up.
2. 2. Push into the wall through the balls of your feet and hold the shape.
3. 3. Hold 20 seconds, then step out and reset from scratch rather than sagging.

Volume: 6 × 20 seconds, full reset between

Coaching point: The push comes from the hips and the floor, not the arms. If your back rounds the set is over — stop and rebuild it.

Make it harder: Add a partner or a scrum machine for real resistance, or hold 30 seconds with a band round the knees.

Setup: A ball and four cones in a 10m channel.

1. 1. Carry the ball in two hands and accelerate at the first cone.
2. 2. One hard step off your outside foot to change the angle, then square up again.
3. 3. Finish through the last cone at full pace with the ball tucked and shoulder leading.

Volume: 10 runs, alternating which foot you step off

Coaching point: The step is to move the DEFENDER, not to avoid contact — you should still arrive on your terms, going forward.

Make it harder: Shrink the channel, or have someone call the side late so you react rather than rehearse.

Setup: A ball and a patch of grass.

1. 1. From standing, fall to the ground as if tackled, landing on your side, not your front.
2. 2. Turn to face your own posts and place the ball at full arm stretch back towards them.
3. 3. Roll away and get to your feet in one movement.

Volume: 3 × 8 presentations, alternating the shoulder you land on

Coaching point: Long arms and a clean roll-away. Presenting short is what turns your carry into their turnover.

Make it harder: Do it fatigued at the end of a session, or start from a jog rather than standing.

Setup: A ball on the ground.

1. 1. Step over the ball with a wide, braced stance and grip it low.
2. 2. Drop your hips, straighten your back and take the weight through your legs.
3. 3. Hold, then drive up to standing with the ball still in your hands.

Volume: 8 × 10-second holds

Coaching point: Supporting your own bodyweight over the ball is the whole skill — if your hands or head are taking the load you will be cleared out.

Make it harder: Add a band round your waist pulling you sideways, or a partner applying pressure.

Setup: A wall, or a light weight to hold at hip height.

1. 1. Set your grip at hip height, thumbs in, elbows tight to your ribs.
2. 2. Dip by bending the knees only — the back stays vertical and the grip stays put.
3. 3. Drive up fast to full extension and lock out overhead.

Volume: 5 × 6 dips and drives

Coaching point: The dip is short and sharp. A slow dip is what makes a jumper mistime the jump, and it is nearly always the lifter's fault.

Make it harder: Hold a plate or sandbag, then move to lifting a jumper with a spotter behind.

Setup: Space to jump, and a mark on a wall to reach for.

1. 1. Stand square, hands at chest height, weight on the balls of your feet.
2. 2. On a count of three, dip and drive straight up — no step, no swing.
3. 3. Reach with both hands to the same point every rep.

Volume: 6 × 5 jumps, with a count called differently each set

Coaching point: Vertical, not forward. A jumper who travels is a jumper the lifters cannot follow.

Make it harder: Have someone call the count at random, or jump immediately after a short shuttle so you arrive already moving.

Setup: A wall and a ball. 3–4m back.

1. 1. Catch the ball early, in front of your chest, with both hands.
2. 2. Pop it straight back against the wall with a short push — no wind-up, no spin.
3. 3. Alternate which shoulder you turn towards on every rep.

Volume: 5 × 45 seconds

Coaching point: Hands out early and pass off the catch. A forward's pass is short and instant; the wind-up is what gets it intercepted.

Make it harder: Move closer, or take a step forward into every pass so you are moving when you release.

Setup: A ball and two cones 2m apart.

1. 1. Ball on the floor between the cones. Approach, pick it up with a flat back and both hands.
2. 2. Drive two hard steps forward, low, ball tucked to the outside arm.
3. 3. Go to ground, present, get up and repeat from the other side.

Volume: 4 × 6 picks, alternating sides

Coaching point: Pick and GO in one movement. The pause between picking up and driving is where the defence gets set.

Make it harder: Add a weighted vest, or make the last two of each set a full carry to the ground with a presentation.