Throwing in: the most important aspect of the lineout is actually the throw-in.
Coaching and practising lineouts is all based on relationships. Firstly between thrower and jumper, then between thrower, jumper and lifters, finally between thrower, jumper, lifters and everyone else.
Lineout drills start around tiny points and focus on the skills required by each individual player. First off you have to identify who your best thrower is.
Generally the job lands on the shoulders of the hooker but it doesn't have to be the person in the number 2 shirt. find some one who can.
Once you have found the person they need to work relentlessly on visualisation and technique. The only way to reinforce this is by putting the hours in of constant practice.
Points he'll need to work on are the simple mechanics of a model throw; weight transference from back to front whilst maintaining balance throughout, leading with the hips for as long as possible, keeping chin and chest up, ensuring the arm movement is led by the elbow and following through with the hand in the desired line of ball flight.
When throwing, the ball should not pass behind the thrower's head. Allowing the arm to go all the way back telegraphs where the ball is going and delays getting the ball into play creating increased tooing and frooing and making it more likely the lineout will be unsuccessful. The shorter the recoil time the more effective the delivery. The thrower should aim to keep the throw sharp and literally 'ping' the ball out as accurately and quickly as possible.
The final aspect the thrower needs to work on is his concentration.
Emphasis must be placed on the need to block everything else out and for the player to think only of the throw visualising the flight path it is going to take. The thrower needs to mentally rehearse each throw he is about to take and it's successful implementation.
Key Points:
Balance and weight shift: sway back, leg bend, sway forward extend legs- follow through
Cock the ball ready to go forward
Ball well balanced in both hands
No back swing (makes it more difficult for opposition jumpers)
Spiral throw with a push and pull action on the belly of the ball
Control ball to the space required
Keep the shoulders square
Elbows and hands above shoulder height
Chin up with eyes focused on the point of contact
Elbows should be pointed at the target point and remained fixed as a fulcrum for the extension of the lower arms and hands as they project directly towards the target point
Hands move directly towards the middle of the lineout and not across the body
For the delayed throw, back ball it is similar to the free throw in basketball where the elbows are angled up and the ball lobbed with the wrist and hands
During the throw it is important to bring the elbow into play by taking it forward and pointing it at the target.The forearm follows forward down the same line, the wrist is uncocked and the hand and fingers release the ball.
The fingers do not include the thumb, which is only there to stop the ball falling out of the hand. If it is used for anything other than a rest, you'll find the ball falling short all the time.
Just as we had the elbow pointing at the target the follow-through should end up with the fingers pointing to the same spot.
The line of the ball is basically over your head or the ear but never out to the side. The important aspect of line is that it must be the same back as it is forward.
Repetition, repetition, repetition will develop: Precision, Speed, Quickness of getting the ball in, Combination call
