Tight-head side power up

Set up

Two ruck pads.

how to do it

Step 1: All square

• Get the tight head, lock and flanker to stand on a line separately with the toe of their boots just over the line.
• Go through the process of:

Feet: Toes gripping ground, just over shoulder width apart.

Head: Neutral.

Shoulders: Arched back (like a chicken).

Hips: Tilted (shove the backside back).

Bend forward so you are looking at a point half a metre in front of you.

• Repeat the process until their body profiles are excellent.

Step 2: Bind, set

• Put each player less than an arm’s length from two ruck-pad holders with enough space to put their head through.
• Go through the same procedure as above, finishing with a crouch, bind, set.
• Repeat process until body profile excellent.

Step 3: Bind in power triangle

• Put the tight head just in front of the two ruck-pad holders. The lock and flanker bind up behind.
• Then, as a three, they go through the same procedure, with the lock and flanker engaging their shoulders just below the backside of the tight head: Crouch, bind, set.

TECHNIQUE

• The prop must be square. Work on keeping their shoulders on the same level as their hips. Keeping their elbows in (even on their bind to their hooker) will help. However, they will need to adjust their feet and shoulders a little when they do finally bind to their hooker.
• However they bind, they must be comfortable so they can gain their most powerful position.