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    Set Piece Skills drill

    Twenty Quality Throws Under Fatigue

    Throw accurately when you are blowing, which is when lineouts are actually lost.

    Time
    20 minutes
    Players
    1 to 4 players
    Intensity
    High
    Equipment
    Ball, cones
    Space
    5-18m to target
    Positions
    Hookers

    Setup

    A target at 3-3.5m - the jumper's hands at full extension - at distances from 5m to 18m. Balls and cones. Works solo or with a partner calling targets.

    How to run it

    1. Run a 20m shuttle or do five burpees, then immediately throw four balls at a called target, and repeat for five rounds to give you twenty scored throws.
    2. Score every one hit or miss so you have a number.
    3. The principle here matters more than the volume: twenty focused throws with feedback beats a hundred reps without attention.
    4. Reset your feet before every throw and use exactly the same pre-throw routine fatigued as you do fresh - the moment your routine shortens, so does your throw.

    Coaching cues

    • Same routine tired as fresh
    • Reset the feet before every throw
    • Twenty focused throws beats a hundred careless ones

    Common mistakes

    • Shortening the throw when breathing hard, because the elbows drop and it sails
    • Not scoring the reps, so you have no idea whether you improved

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