Rugby drill for throwing skills

Rugby throwing skills drill

• Using your rugby posts, mark the maximum jump height of your jumper on an upright.
  
  
• Next, place three cones at distances of 5, 10 and 15 metres along the try line.
  
  
• From each position the thrower must take 10 throws, each time attempting to hit the mark on the post.

Run the rugby drill

• The sequence can start on the short 5 metre cone, building up to the 15 metre mark.
  
  
• As an alternative in this drill, you can call out which cone the player needs to move to so they work on their set up prior to throwing.

• 5 metre cone – 90% (9 out of 10).
  
  
• 10 metre cone – 80% (8 out of 10).
  
  
• 15 metre cone – 70% (7 out of 10).
  
  
• These targets give an overall 80% success for 30 throws.

What to call out in this rugby drill

• "Check your set up. Are you square?"
  
  
• "Follow through and finish high."
  
  
• "Make a 'window' with your hands."

• Try combining this rugby drill with running or upper body rugby drills to replicate the demands of the game.
  
  
• Put a player in front of the posts holding up a ruck pad so the thrower has to go over the bag, to practise "lob" throw skills.

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Click here for a throwers and jumpers rugby drill.