Lineout Preparation

LINEOUT PREPARATION

It is never too early in the season to begin the technical and physical aspects of lineout play. The following ideas can be tried and fine tuned leading in to a playing season, and then utilized as a fifteen minute warm up before trainings during the season or even before games, by selecting what you consider to be appropriate for your group from within all the activities.

In the first instance it is a good idea to do at least four sessions that start with much discussion and practicing and take up to an hour, before slowly picking out what is best and finally cutting it down to a fifteen minute warm up.  Full and live lineout sessions will still be required during the season.

The importance of accuracy and understanding the technical requirements is crucial to success.
Many of these activities can be found in the ‘Coaching Toolbox’ which will also outline the technical aspects.

Physical Preparation
a) Plyometrics (explosive jumping) activities: continuous jumping for height and distance / hopping for height and distance / landing from a chair or bank and exploding upwards immediately. / bend in knee is not over 45 degrees / explode as soon as the foot hits the ground / keep arms at side and thrust up / start with a few repetitions and sets / need plenty of recovery  time.
b) Trunk: abdominal exercises / crunchies / on back feet in air – reach up to toes with a smooth movement / balanced on same leg and arm – side on – lift top leg slowly – hold – let down slowly / abdomen must stay taught during activity
c) Shoulders/arms:  strength and plyometric activities / press ups with a clap / one handed press ups / sumou activity 1 v 1 with explosive pushing action / medicine ball throwing

Specific Technical and Physical Activities  
THROWING IN
Grip: both hands / thumbs maintain pressure / dominant hand at the back / ball held just behind the head / fingers spread
Stance: hips and shoulders square / feet shoulder width apart pointing forward / knees slightly bent / weight on balls of feet and toes (squeeze toes)
Sequence: elbows in tight and high / weight goes forward / tense the core / knees straighten / hands accelerate through the ball / elbows high / hands finish above the head pointing to the target / may take one step forward  [players may develop their own technique but this is a good guideline. Like anything there isn’t only one correct way but there are a few principles to be followed and the above ideas will provide a good basis for coaching the technique]
Errors: Ball tumbles: spread fingers and thumb / watch release – open fingers for spiral
Not straight: check feet and hips are square / hand release and finger release must point forward, not across
No power: more use of trunk / elbows tighter
Inconsistent length: watch where the hands finish.
Practices:  practice technique without a ball / small groups throw to each other and correct each other / who can throw the longest and straightest / practice in a kneeling position using the trunk and elbows.

JUMPING
Stance: hands and elbows in tight / hands near chin / 3-5cm bend in knees / experiment with inside or outside leg slightly forward.
Jump: slight dip / if moving must plant feet / legs and arms drive explosively upwards / look up – push the chest out and up / point the toes and tense the core, buttocks and quads
Landing: bend the knees to absorb impact / land on two feet
Practices: practice without balls / straight up jump / moving forwards and backwards and jumping / jump over partner and clap / make sure arms are not swinging around but go straight up

LIFTING
Stance: feet shoulder width apart / squatting position with straight back / knees bent / chest up
Grips:  Back lifter: elbows in tight / bucket shape under cheeks or gripping shorts and rotating wrists in to a strong position.   Front lifter: vice grip / thumbs point in / hands on side under thigh muscle / elbows in
Sequence: get in close / get a grip / use jumpers momentum to explode upwards / arms extended and locked out / step slightly inwards and forward to keep the gaps closed / head up / lock the core / bring the jumper to the ground and come down with him – don’t let him go
Practices: practice in 3’s with jumper being the trigger / introduce a hooker / introduce movement forwards and backwards before the throw

EXTENSION
Jumping on the throw:  in 3’s- jumper goes up after the throw – needs to recognize the throwers trigger / throw flat and fast to 2 / throw flat and fast to 4 / throw a back lob to 4
Movement: 2 with movement / jumper decoys back and moves forward quickly / lifters provide space / ball is thrown as jumper plants feet / same concepts at 4
Opposed: 3 v 3: each group has five throws and two sets / make improvements / coach during the activity / player self analysis / variations   / next step – groups of 5
Defenders: Discuss- who do you watch if you have a pod going up? / Which attacker controls the pod? / Which defender controls the pod? / How do you know when to jump? / What are the roles of the lifters?   / some ideas to try out – jumper using a straight arm under the elbow of the catcher as he comes down / lifters pushing elbows of attacking lifters / taking up the space before the attack comes down / splitting the lifters away from the jumper with a one v one drive. / make up your own

These are but a sprinkling of ideas that are available on this site. The important thing is to get your package organized before the season commences and ensure that there is at least one session each week prior to the main training, or to commence/ finish   the main session.  Keep a close eye on the development each week and demand an intensity and accuracy that will ensure improvements.

As the season commences you will be able to be more specific as to the requirements and technical aspects to be improved. By using this method the players will see that you are well organized and will respond accordingly.