As a winger you actually run less during a game than the forwards. (Don’t tell them. They already think you’re a wimp.) Most of your job is positioning yourself and being able to accelerate from 0 to top speed in no time.
So practice for explosive sprints. No more than 90 m at the time;-)[/quote]
I agree. Wingers tend to stand around a lot and then suddenly have to make a run.
Deadlifts. Front squats. short sprints.
Low rep ranges, avoid faliure.
Offseason, have a day with short recoveries on the sprints, and try to swim/cycle occasionally to save your legs.