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Rugby: Target Throws

Sportplan rugby has played a large role in my team's love for the...

Heather, Rugby Coach

DESCRIPTION

The aim of the exercise is to develop accuracy of the throw using a target at different distances. 5m - 10m - 15m

COACHING POINTS

Throw with pace using your core and hold your shape after release and finish square to the target.
Keep your hands high and together pointing towards the target after the throw.
Start with 5m throws until accurate then increase the distance.

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OFTEN USED WITH...

Throw On Knees

The aim of the exercise is to develop core activation buy pulling your core in and at the same time fire your glutes forward and squeeze them tight, this is the activation movement we are looking for when we throw the ball this will then keep you in a strong position.

Lineout

Static Lineout Lift

The aim of the exercise is to develop unit work, communication and good Technique.

Lineout

Standing Throws

The aim of the exercise is to warm up and activate the core to develop accuracy of the throw with a partner 10m - 15m

Lineout

Piston Jumping

The ball starts with one pod. As they are lifted the jumper is held in the air until the next pod is lifted. When the next pod reaches the top of their jump the ball is lobbed to that jumper. Once the ball has been caught they can go back to ground.

The drill continues in this way, with players working together in a piston like fashion.

Lineout

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Lineout: throw

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Lineout: throw

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Pod Movement Game

Lineout pod of three players line up. Players at the front and back facing inwards towards the middle player. The lineout taker initiates the game with a call and movement to either the left or right. The three pod players follow to that side. The front and back players lift the middle player in the pod in the air and the thrower throws the ball to the middle player. The front and back players then bring the middle player down and the game resets.

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Reaction Lifts

The aim of the exercise is to develop unit work, communication and reaction to the lineout lift. Including the Process and good Technique.

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Standing Throws

The aim of the exercise is to warm up and activate the core to develop accuracy of the throw with a partner 10m - 15m

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Static Lineout Lift

The aim of the exercise is to develop unit work, communication and good Technique.

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Target Throws

The aim of the exercise is to develop accuracy of the throw using a target at different distances. 5m - 10m - 15m

Lineout

Throw On Knees

The aim of the exercise is to develop core activation buy pulling your core in and at the same time fire your glutes forward and squeeze them tight, this is the activation movement we are looking for when we throw the ball this will then keep you in a strong position.

Lineout

Working On Lineout Pod Movement

Lay out four cones in a square. Lineout thrower stands on one cone and three lineout pod players on the next cone round. The front and back players face inwards towards the middle player. The lineout taker throws to the middle players as the front and end players lift the middle man into the air. The lineout taker then runs to support and receives the pass from the middle man as they are on the way down. The lineout taker is then in place, and the three pod players run round to the next cone. The game has effectively reset, and the lineout takes place again. Overall there will be four lineout throws in the game.

Lineout

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