Use your rugby posts to improve your thrower's accuracy.
Start by marking the maximum jump height of your jumper on an upright post. 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.
The sequence can start on the short 5 metre cone, building up to the 15 metre mark.
As an alternative, you can call out which cone the player needs to move to so they work on their set up prior to throwing.
Top tip
It's good practice to agree on a number of throws with the player before starting, and to set a success target for throws at each cone and for throws overall.
Suggested targets to set are:
* 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
* "Check your set up. Are you square?"
* "Follow through and finish high."
* "Make a "window" with your hands."
Development
Try combining this activity with running or upper body exercises 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 the "lob" throw.
(c) Jason Lewis, Development Manager for the WRU.
