Frontlifts / Backlifts

FRONT

• Strong position ready to generate lift with Jumper.
• Position hands around quadricep muscles.

BACK

• Strong body position ready to lift, or move backwards to lift another jumper.
• Hands under buttocks to push jumper into the air. Thumbs shouldnt see too much sunlight.

• As lifters push towards each other, the pressure from both lifters will work against each other causing the jumper to be lifted.
• As Jumper reaches peak, lifters step in towards each other to maximise height.

Common Errors

From Left to Right:

• [Lifter] By grabbing the shorts you lose 6-8 inches out of the lift - could be the difference between retaining or losing posession.
• [Lifter] If the lifters dont step in towards each other it means their arms are stretched outwards instead of upwards, again you lose height.
• [Jumper] The time taken to crouch down and jumping could be time spent travelling upwards towards the ball.
• [Jumper] It may not look like a major, but if the jumpers hands are by his side it is alot slower than punching your hands upwards from chest height.

Lineout Drills

Lifting

• Set up side by side with a tackle bag in between you and your mate, one man says go and it is a race to get into a good position and work together to lift the tackle bag. Finish off with good technique, lock out your arms at the top to ensure maximal height.

Jumping

• Set up 3 cones and start on the middle one as if you were ready to explode straight up, move forward and up, or back and up.
• Get a friend to call a number or colour as an instruction.
• React, get to that cone as soon as possible and explode into the air.