CORE SKILLS
- LINEOUT
The
lineout can be broken down as follows:
- Accurate throw
-
Dynamic jump
- Powerful lift
- Effective blocking and driving
- Match tempo
THROWING
Key points to concentrate on:
Set up
·
Throw two handed
·
Feet, knees,
elbows point towards target
·
Hips, chest
square to target
·
Weight over
front foot
Action
·
Smooth, rhythmic
movement
·
Keep hands on
the ball as long as possible
·
Throw hands at
target (especially left hand)
·
Keep hands up
(point at target)
·
Pull with the
abs
·
Extend arms and
turn palms outwards (snap elbow)
·
Ensure weight
finishes on toes not heels
Session Plans for Throwing
Equipment: 1 x Stability ball, 1
x 2kg and 1 x 1kg jelly ball, 2 x heavy balls,
10 x rugby balls, 1 x lollipop
1. a) Lie on stability ball (SB). Throw jelly ball into air, 2 sets, maximum
height
x 10.
b) Sit on SB,
throw heavy ball flat for 3 sets, maximum speed x 10.
c) Sit on SB
and throw ball to partner at 12m – 15m, 3 sets, different speed
and
shape.
d) Stand,
throw ball at reaction target – 1 set x 30/40.
2. a) Sit on SB, reaction throw to hands, 2 sets x
25
b) Sit on SB, reaction throw to hands (heavy
ball) 1 set x 20
c) Stand feet together, throw to partner 15m – 1
set x 30, different speed and
shape.
d) Normal
stance, throw at reaction target 5m – 15m x 30, different speed and
shape.
3. a) Lie on SB, throw heavy ball into air
(concentrate on spiral), 4 sets x 8
b) Lie on SB, throw ball into air, maximum
height, 3 sets x 12
c) Lie on SB, situp and throw to partner, 2 sets
x 10
d) Normal stance, throw at reaction target 5-10
flat, 2 sets x 10
4. a) Sit on SB, 20 sets x 10 (5 with heavy ball, 5
ordinary, 5 heavy/ordinary, 5
flat/shaped to 12m).
Dynamic Jump
Key points to concentrate on:
·
Always jump
straight up
·
Move quickly
into position – knees, hips above toes
·
Drive with legs
and arms
·
Don’t jump until
lifters have hands on
·
Head up, eyes
focused on ball
·
Lock buttocks
and legs
Powerful Lift
Key points to concentrate on:
·
Quick hands and
feet are essential
·
Front lifter on
thighs, back lifter on shorts
·
Straight back,
head up
·
Legs at 120o
at start of leg drive
·
Hands out
·
Explode upwards
with the jump, driving with the legs
·
Keep jumper
balanced
·
(Optional) Throw
jumper off the top of the lift
Session Plans for Jump/Lift/Throw
Equipment: 10 x rugby balls
1. (Two lifters, one jumper)
a) Practice the co-ordination of lift and jump
b) Ask the lifters
to lock out and hold the jumper for 2-3 seconds
c) Practice
movement forwards and backwards as a unit followed by a jump
and lift, the jumper must spot the jump
before take off.
d) Practice with the jumper coming in from a
scrum half position
e) Once the
player/coach is happy with the co-ordination and timing of the
movement, lift and jump, then add the
thrower.
Key Points to concentrate on:
·
The ball should
arrive in the jumper’s hands as he reaches the top of the jump (the jumper
should not have to wait for the ball, timing is absolutely crucial).
·
The jumper is
king and dictates the speed and shape of the throw whether it is a timed throw
or an early throw.
2. (Full Lineout)
a) Allow the
lineout unit to go through a variety of spotters (i.e. organising the
co-ordination of movement, jump, lift and
throw depending on the call)
Becareful
as most throws in unopposed tend to be too flat.
b) Introduce passive/semi-passive/full
opposition(with either lollipops or players).
3. (Full Lineout)
a) Get the players
to go through the ideal tempo of a lineout
i) Early call
ii) Hooker arrives first and is ready to throw
iii) Front man arrives next to set the line
iv)
Rest of lineout moves in, ready, steady,
go (it should take about three
seconds for the ball to reach the jumper’s
hands once the lineout has
been set
