A quick launch of the jumper into the air at the lineout is a distinct advantage. If it is done without much movement or giving away when the throw will be, so much the better. This session challenges the jumping pod to set and lift quickly and efficiently under pressure.

Warm up time: 5-7
Session time: 8-10
Development time: 10-15
Game time: 10-15
Warm down time: 5-8

What to think about

All forwards must work in this session because they all need to be lifters and at least three or four should be considered jumpers. It also means you need more than one player who can throw in. The warm-up before this session focusses on specific lifting and jumping techniques. Remind players of techniques but do not spend much time correcting them. They have to view the session as match- related and adjust as they would when playing.

set-up

1. Jump and lift in one quick movement, try to avoid giving away when and where it will happen.
2. Lift hard and up, holding your position.
3. Thrower: Hard to the hands, no lobs.

What you get your players to do

Stand a jumping pod of three players between two throwers who are each holding a ball. One thrower is farther away than the other (say 7m and 10m - see picture 1, fig 1). Call out which player will throw. The pod turns and jumps as soon as it can. The jumper aims to meet the ball at the top of the jump. The ball is returned to the thrower and the exercise begins again (see picture 1, figs 2 and 3). Jumping pods can cycle themselves in and out of the group. Do not perform more than four jumps in each set.