Rugby · Hooker
CURVA Coach understands exactly what Hooker demands physically. Your programme is built around those demands — not a generic template.
Get my CoachThe four physical qualities that define performance at this position — and why they matter.
Hookers sit at the heart of the scrum and need the same lower body power and upper body pushing strength as the props around them. The programme builds the force production needed to hold position and drive as part of a combined front row unit.
Throwing requires shoulder stability, rotational control and the proprioceptive precision to hit targets under pressure. The programme develops shoulder health as a priority — not just strength, but the stability that keeps hookers throwing accurately across a full match.
Hookers need a greater range of movement than other front row forwards due to the demands of the hooking action and the wide range of roles in the modern game. Hip, ankle and thoracic mobility work is built into every training block.
Modern hookers are expected to carry, defend, and work at the breakdown as well as anchor the set piece. The aerobic base needed to sustain this work rate across 80 minutes requires dedicated conditioning alongside the strength work.
A Hooker doesn't need the same programme as a Winger. CURVA Coach builds around the specific demands of your position — then layers in your schedule, your body and any niggles you're carrying.
Every two weeks, your coach reviews your progress and updates your programme. It adapts across pre-season, in-season and recovery so you're always doing the right work at the right time.
And if you have questions — about movement, nutrition, an injury niggle — your coach is available 24/7 in the app.
Use our free Rugby strength standards calculator to see where you stand.
Check your Hooker standards