Sam Warburton: Clean living, laid back and ready

Captain epitomises a Wales squad in tip-top shape for the World Cup

Sam Warburton's father is a fireman, working "on the pump", as they call it at the Whitchurch station in north Cardiff. "He's lost six or seven colleagues in south Wales in his time," said Warburton, "and he's told me stories about car crashes and stuff that are really horrific. I've grown up being used to him doing a tough job but, put it this way, it's always made me wear a seatbelt."

That is only one example of this apparently clean-living young man who, almost overnight, has become the face – with a suitably battered bridge of the nose – of Welsh rugby. Another is the 22-year-old flanker's name on the "dry board" set up in the Wales camp to emphasise the squad's dedication to responsible drinking, mindful as they are of the incidents and accidents that have thrust their star players further into the public eye (they are already in the "goldfish bowl", Warburton says, in a country with an undeniable drinking culture).

The past few years have seen half a dozen high-profile cases, usually attracting a playing ban or even the odd court appearance, from Gavin Henson on a Paddington train to Mike Phillips outside a burger bar, via Andy Powell's golf-buggy antics and punch-up in a London pub. Even Shaun Edwards, the defence coach, was suspended for a week last March after a post-match row with a member of the backroom team.

"When we were training in Poland in July the coaches dictated that it would be a dry camp, with no debate, no leeway," said Warburton. "And we still have the 'dry board' in the team hotel. It started with 40 players, we chucked in 20 quid each and it's last man standing to win the money. It's an honesty call and if someone comes and says 'I had a glass of wine with the wife with the meal last night', they'll take themselves off. There's eight of us left and to be honest it's the easiest £20 I've ever invested because I don't even have to try to not drink."

Aware of visions of Trappist props and hookers with haloes, Warburton explained further. "Generally speaking, guys can have one or two if they've a week off. But definitely the binge drinking has been banned. We've found out in the past that after a couple of beers some boys don't respond the way they should do. There have been suspensions, it's given the boys a kick up the backside and that's the discipline that needed to be understood. The work ethic we've had this summer is recognised by everyone and it would be a real shame to throw that away now. It's a small sacrifice to make."

The captain for the World Cup (Wales fly out on Wednesday), was to have been Matthew Rees, until the hooker dropped out to have a neck operation. Warburton had the magic phone call from Warren Gatland, the head coach, last Sunday night, not that any words were exchanged. Thinking 10 o'clock a bit late to be returning Gatland's answerphone message, Warburton simply "dropped him a text saying I'd be delighted to be captain and I'd see him the next day". To meet the former Wales U19 and U20 skipper at the Millennium Stadium in midweek was to concur immediately with his self-assessment as "a pretty relaxed guy". Performance-wise, he has one-to-one sessions with the team's psychologist Andy McCann for 15 minutes of a "mental primer" on the morning of a match, visualising the stadium and specific situations: a defensive tackle or a run with the ball. If he hasn't played at a stadium before, he will imagine he has.

So how has Warburton felt, after just three summer friendlies as captain, giving orders to the likes of Shane Williams, and two former skippers Stephen Jones and Ryan Jones? "The first worry I had was not coming across as patronising to the senior players," he said. "It would be naive of me to think I could rule what they say on the pitch. The coaches [say] it doesn't matter how old you are and I am really pleased that Warren has put his faith in me." In doing so they jettisoned the 99-times capped Martyn Williams, a warrior and classic openside flanker. Warburton, respectfully, said of his Cardiff Blues club-mate: "I'm still watching tapes of Martyn. He is superb at being the first guy on the shoulder after a quick tap. There's definitely a difference between the classic openside who's hard over the ball and gives support, and the bigger openside who's more the ball carrier. I see myself as kind of in the middle. I could be a new hybrid I guess." Against England this month, his perpetual motion and mobility outwitted stodgier opponents.

Warburton is a Tottenham supporter – "brainwashed" by his London-born dad who moved to Cardiff as a boy. Mum is from Somerset with Welsh roots; there are relatives from Bury in Lancashire (the county of the bakers sharing the family name). It is an eclectic Wales back row with Warburton alongside Dan Lydiate, born in Salford, and Toby Faletau who came into this world in Nuku'alofa, Tonga. The skipper recalled watching with dubious restraint as his dad leapt around the room celebrating Jonny Wilkinson's World Cup-winning dropped goal in 2003. But dad was in the Millennium Stadium weeping tears of pride for his son after the recent defeat of the English.

Warburton's Wales are raving about their physical fitness, which goes against the historical grain. Gatland demanded two trips to Spala and its sub-zero cryotherapy chambers, dubbed "evil saunas" by his young leader. "I think we feel comfortable with the game plan," Warburton said. "South Africa first up will obviously be very tough but I think it's better as we can pick the full strength squad against them and give it a real good crack."