Straight and True

A lineout that works — a straight throw, a timed jump, and a lift that puts the jumper up and, just as importantly, back down safely.

Rugby union
U13
60 min
12–24 players
2 coaches
Effort 2/5
Half pitch
lineout
set-piece
throwing
lifting
safety

The PitchPlans coaching teamGAA Award 1 & 2 coaches

Kit: 8 balls, 20 cones, bibs; lifting is introduced by age-grade, so confirm this season's laws for your grade before you lift

Warm-up10 min

Throw and Reach

Setup: Pairs 6–8m apart, a ball each pair. Space out along a line so throws are safe.

How it works: Warm the shoulders and hands with overhead work. Partners throw two-handed over the head to each other, aiming for a target the receiver holds up with their hands, while the receiver stretches tall to take it at full reach. Add a little jump to the catch as they warm. Then rotate through some shoulder circles and gentle overhead reaches, because the lineout asks the shoulders and the core to work hard and they need waking up. Accuracy to a raised target is the whole warm-up.

What to say

“Tell them: 'throw to the hands, not near them — pick a target and hit it.'”
“Tell them: 'receiver, reach as tall as you can and catch at the very top.'”
“Tell them: 'two hands over the head, follow through towards your target.'”

Easier

Shorten the distance and drop the jump — just accurate two-handed throws to a still target.

Harder

Lengthen the throw and ask the catcher to call 'now' as they jump so the throw is timed to the reach.

Activity12 min

The Hooker's Throw

Setup: Throwers on a line, a target 5–7m away — a coach's raised hands, a marked spot on a post, or a teammate holding a ball up as a target. Several balls per thrower.

How it works: The throw wins or loses the lineout, so drill it patiently. Ball held above and behind the head in both hands, a smooth push through with the whole body, and a straight follow-through pointing at the target down the middle of the line. Straightness first, then distance, then speed. Aim at a fixed target height to begin, so the thrower grooves a repeatable action before anyone is jumping for it. Give everyone a go, not just the hooker, because a squad that can all throw is a squad that never has a lineout crisis.

What to say

“Tell them: 'straight down the middle — a crooked throw is a lost throw.'”
“Tell them: 'ball behind the head, push through with your legs and body, not just arms.'”
“Tell them: 'follow through and point at your target — finish tall.'”
“Groove straightness before you ever ask for a longer or faster throw.”

Easier

Throw to a target only 4–5m away at a fixed height, purely for a straight, repeatable action.

Harder

Call two target heights and have the thrower hit the one you shout as the ball is picked up.

Activity14 min

Up and Safely Down

Setup: Groups of three of well-matched size: one jumper, two lifters. On soft, flat ground. No ball to begin. Only lift where your age-grade permits it — otherwise run this as a timed standing catch.

How it works: The lift is a trust exercise and a safety skill in equal measure. The jumper gives a small dip and drives up through their own legs; the two lifters, one in front and one behind with a strong wide base and flat backs, support and lift under control, gripping the shorts and thighs — never the waistband alone. Hold briefly at the top, then, and this is the part that matters most, lower the jumper all the way to their feet under full control. The jumper is never released at height and never allowed to drop. Walk it, then add a small ball catch at the top only once the up-and-down is smooth and safe.

What to say

“Tell them: 'the jumper jumps — the lifters support and lift, they do not throw.'”
“Tell them: 'lifters, wide base, flat back, lift with your legs, grip the shorts and thighs.'”
“Tell them: 'bring them all the way down to their feet — we never let a jumper fall.'”
“Stop instantly any lift where a lifter's back rounds or a jumper is released early.”

Easier

No lift at all — the jumper simply times a standing jump to catch, learning the timing before any lifting is added.

Harder

Add a straight throw to the supported jumper so the catch happens at the top, still with a controlled lower every time.

The rest of this session is free — along with 3 more this week.

PitchPlans coaching team

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