Core Concepts of the Lineout throw
The throw is two handed; it aims to keep the shoulders straight so that the throw is always straight. Equally the release of the ball is then 'chased' by the hands so that the throw height is accurate. Power is generated by the core power in the abdominal muscles and by the triceps
Start Position
The arms are cocked with the ball resting just above or behind the head, elbows are in to isolate the abdominal muscles and the tricep muscles, also to increase accuracy during the throw. Weight is forward and the thrower is balanced waiting for the 'trigger'.
The Grip
(If right handed) Ideally the right hand is set back of the centre of the ball, the left hand is set on the centre point - however this is up to personal preference. Crucially the non-dominant hand is in front of the dominant hand and is the guiding hand during the throw; also it is the last hand to leave the ball.
The Aim
While there may be considerable variation from player to player, aiming of the ball follows basic principles. The foot and body position is set so that the body is facing directly down the lineout with the ball in the desired grip with the long axis facing down the lineout. The ball is then brought up to a position in front of the face as in the illustrations above, so that the player may "sight" down the long axis of the ball directly at the target, the anticipated position of the jumper's hands. The essential factor in taking the ball back behind the head in preparation for the throw is that at release the long axis of the ball is aligned toward the target. There are many players who, when the ball is taken behind the head do not maintain this position and as the ball approaches the release position it is out of line, thus influencing the direction and stability of flight.
Stance / Foot Position: There are several variations of foot position and each has its benefits:
Feet Parallel - Feet approximately shoulder width apart, the throwing action initiated by an arching of the back as the hands and ball go behind the head and propulsion by contracting the muscles down the front of the body. Throwers must learn to utilise the concept of tension in the abdominal muscles. The final propulsive force is provided by the arms as they are extended and the ball spun by the dominant hand. Care must be taken with this stance that the thrower does not use flexion at the hips to provide any horizontal propulsive force at the end of the release action, as this will compromise the angle of release and will bring the arms down which will also bring the ball down. This technique requires a great deal of core strength and therefore should be used by advanced throwers.
Feet Offset - A similar action to that above, as the body weight moves forward from the back foot to the front, momentum is generated and the required final propulsion by the arms is not as great as in the feet parallel method. While most players will prefer to advance the foot on the opposite side to the dominant hand, there are a number of successful players who prefer to have the same foot forward as the dominant hand. The pictures below show the two options. Both are right hand dominant players but with opposite feet forward. The feet parallel technique would be the ideal however as stated players must be extremely strong in the core. It could be suggested that inexperienced throwers start with ‘feet offset’ technique with the opposite foot to the dominant hand advanced, this position is the natural ‘throwing a tennis ball’ position and allows an increase in momentum. Once the throwers core has been developed the thrower should move to the feet parallel technique to keep all body parts biomechanical square to the target.
The Spin
Like a basketball free shot the non-dominant hand supports the ball while the dominant provides the majority of the propulsive force and the spin. However to provide sufficient rotation there must be not only the eccentric action of the dominant hand but also the reaction of the non-dominant. It is suggested that the thrower apply the downward spinning action against the resistance of the thumb of the non-dominant hand.
Angle of Release
Determined by the direction of the applied force. The major consideration here is the position of the body. The most efficient means of throwing any object is to throw from a stable base. In the final stages of this throw - arms only - the chest must remain in a constant/stable position to maintain head and shoulder position. As the angle of release must often be sufficient to throw the ball high over an opposition jumper, it is essential that the body remain in a strong upright position to ensure that the hands follow through in the intended direction of the ball. Note that in the picture below the thrower remains upright at release with no flexion at the hips, and the long axis of the ball is in line with the angle of release. The intended angle of release is achieved because there is no change in hip or shoulder position during the final propulsion, tension and stability in the central core is maintained. The ball orientation is an essential component of the throw and contributes significantly to the stability of the ball in the air and accuracy of the throw.
The finish / follow through
The finish of the arms and hands is up, pointing at the target. The chest should be up and the hands should 'chase' the target - weight transferred forward. Hands are pushed out thumbs pointing towards the target - the thrower finishes 'looking through the window', looking at the target through his/her hands.
