Creating overlaps increases your chance of all positive results: scoring tries, gaining ground, making breaks and quick recycled ball. So use planned moves from the scrum base to manufacture a 3 v 2. MORE
Lineout lifter booster
Power up your lineout lifters with top techniques straight from the gym. In this exercise, lifters compete in a throwing competition before replicating the powerful thrust needed to lift a jumper.
The chest press uses all the big muscle groups to drive a heavy weight upwards. Use this dynamic lift – with a little bit extra – to make your jumpers fly into the air.
- Start by having players “chest pass” an object – such as a ball, ruck pad or medicine ball – as far as they can.
- They start with two feet slightly spread, half a step behind a cone.
- They launch the object forward with two hands from the chest, bouncing forward onto two feet level with the cone.
- Compete to see who throws the furthest.
- Next, put two players on cones about 3m either side of a tackle tube, and 3m back from it.
- The tackle tube represents a jumper in a lineout.
- They walk in and then square up to the tube before lifting it.
- If they can, they should propel it up so that it goes above their grasp, and they’re on tiptoes, before catching it on the way down.
- Although they wouldn’t do this to a jumper in the game, it helps develop their dynamic power for a fast lift.
- The head should face forward and they should lock their shoulders to give themselves maximum power.
- The players should power up from the legs.