How To Improve Strength For Rugby Lineout Movement And Lifting Drills

In history, there was no lifting allowed in the lineout time. Over time, many changes occurred. Building a strong foundation of power and strength will help the rugby players to increase their lineout lifting performance. With proper practice and strength, your jumper will ultimately appreciate your dedication and time. To practice this, you can also get your custom rugby uniforms.

Let’s discuss some tips to improve the Rugby lineout movements and lifting drill. Have a look at them.

Developing Strength For Rugby Lineout Movement

The person who is in worse condition at lineout time is Hooker. Lifting is all about pure strength. In addition, it is about strength, staying power, and speed extension. To maintain a strong lifting position, it is essential to improve all these factors for your lifting drills. We are going to discuss the specific lineout lifts and variations in the gym workouts that help in making you a better lineout lifter.

Clean + Press

The clean and press are important strength exercises for rugby players. But if you want functional lineout strength, recommended is to avoid doing power clean. Because with standard clean, your body is in a better position for lineout lift. In the power clean most of the force creates by the upper body. For the twisting movements, you have to get your elbows under the bar. During the standard clean, you have to drop your body weight towards the ground. The second most important thing is that you have to bend your knees; these two are the crucial components of getting in lineout lifting positions.

Lifting during the lineout is essential for your legs. So, try to avoid that movement focused on the upper body parts. The standard clean drag you in the same starting position as for the lineout lift. However, the power clean and hang clean are extremely focused on the shrug which is not helpful to develop the lineout lifting strength.

Full Extension

When you are at the top of the press you have to achieve the maximum height. For this purpose, you have to look up slightly and elongate your complete body. Here the maximum extension of your body refers to getting up. However, you can copy this position in your clean by extending your body up. So, when you complete the press, you are on the balls of your feet.

Hold At The Top

Many times, you may see a lineout fail as the jumper was unable to stay in the air long enough. This happens many times in the game. You all-time focused as a lifter on getting your jumper in the air. However, you are unable to control the lineout throw but you have to ensure that your jumper is in the air either the throw comes accurately at the right time or maybe late.

Control Weight Down

You might be seeing people in gyms, especially with barbells from above their heads. It is dangerous as well as it re-enforces a bad habit. A lifter’s key responsibility is to get the jumper down for ground safety. Because in the air a jumper has limited body control. It is very important to know how to control their body weight as they may come back on earth and know how to protect their ankle when they land.

Focus On Acceleration

One of the factors in a successful lineout is to get the jumper in the air quickly. This movement needs coordination between the lifters and jumpers. You have to time both movements accordingly. During the clean, you have to focus on getting to the holding position immediately with good form. Like strength, you have to train well for speed as well.

Strength Exercises For The Better Lineout Lift

Here we discuss some of the exercises for developing better lineout lifts.

Standing Barbell Press

It is also referred to as the military press. It is exercise ruggers require learning before heading towards the more advanced overhead lifts. In the standing barbell press, you will learn and reinforce the proper pressing mechanisms and the absence of a leg drive. This shows that you have to learn how to utilize your upper body during these exercises.

Push Press

This is a more specific lineout exercise as it combines the overhead lift with a powerful leg drive. As it has more coordination, ruggers have to master this basic overhead press before they move on to this lift.

Thrusters

This is a push-press with a squat at the start. This closely copies the technique needed for safe and effective lineout lifting because the lift begins with the deep squat position.

Z-Press

This exercise might seem like a regression as it does in a seated position. But it is an advanced overhead pressing exercise as it has so much core activation. In addition, it ignores your legs and focuses on your upper body strength. Most ruggers get around enough leg power or strength training from the deadlifts, squats, lunges, etc.

How to improve the lifting lineout?

Building a strong framework of strength and endurance in the gym will improve your lineout lifting output, and the jumper will applaud your work and effort.

How do you coach a lineout?

Encourage active opposition to put your performers under league match pressure.

Emphasize high precision.

Between lineouts, relax your players.

Lineouts should be practiced around the pitch.

Make sure your players arrive on time for each lineout.

Lineout decisions should be questioned.

If anything fails, feel free to make changes.

Who lifts in a line-out?

During the lineout, both attackers and defenders lift, and more than one player from each side is frequently raised.

What are rugby lifting blocks?

At lineouts and kick-offs, the Rugby Lifting Block offers an efficient and reliable way to lift and encourage a jumper.

Conclusion

You will learn detailed tips regarding strengthening the lineout movements and lifting drills. Effective lifting during the lineout is very important. It is also very beneficial for the safety of jumpers; as they have very less control in the air. It depends on the lifter that they not only lift the jumper high but also keep them upright and stable and then keep them safely back down.