Rugby · Openside Flanker
CURVA Coach understands exactly what Openside Flanker 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.
Openside flankers live or die by their ability to arrive at the breakdown first. Speed off the mark, multi-directional agility and reactive acceleration are the physical qualities that separate elite opensides from average ones.
Opensides make more tackles and contribute to more breakdowns than almost any other position. Sustaining that output for 80 minutes demands an exceptional aerobic base — one that is built progressively throughout the programme.
Unlike blindside flankers, opensides often carry lighter body mass to maintain the speed and ground-level agility needed at the breakdown. The programme builds strength without unnecessary mass — power-to-weight is the priority.
Winning a jackal requires explosive speed to the ground and the strength to hold body position under pressure. Specific reactive training and core stability work are built into the programme to develop this quality.
A Openside Flanker 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 Openside Flanker standards