In Part 1 of our Lineout Throwing Drills series we look at how to develop your core strength. The power for the throw comes from the core and these drills help to isolate the core muscles and get them working as they should in a lineout throw. Equipment required: a rugby ball, a heavy or weighted rugby ball, a swiss ball, and a wobble board which you can order from the LineoutCoach Rugby Store.
In this exercise the hooker is on his knees using the weighted rugby ball. Being on his knees means the hooker cannot generate any power from his legs, all the power
he power from throwing comes from out core and this exercise isolates the core muscles. Using the weighted ball forces those muscles to work harder. This in turn strengthens the core.
Key points to this exercise are:
- Hookers must always remember to go through their throwing checklist. Keep doing it until it becomes second nature and happens automatically.
- Also the hooker must prevent himself from falling forward when releasing the ball which again forces the core muscles to work hard.
Hookers should aim for 50 throws, 5 sets of 10, depending on the individual’s strength and skill level. Again where possible this is with the heavy ball.
This exercise develops strength and timing of the throw.
In the video Zach [Fenoglio] is using a weighted rugby ball. Practising with a weighted rugby ball is very important to build up your strength.
Key points of this exercise are to keep your hips up high as it activates your core muscles which is where our power comes from when we throw. Keep your head in a neutral position, keep the elbows tucked in and high, to lock your glute muscles and always point at the target after the ball is released.
Hookers should aim for 50 throws, 5 sets of 10, with a heavy ball. To make this drill harder, slightly deflate the exercise ball. This will force the hooker to work harder at stabilising himself.