Start with one repeatable action
World Rugby's coaching cues keep the basic action short: stand on a stable base, hold the ball in two hands, bring it behind your head, then throw it towards the target in one smooth spinning action with your elbows tucked close. Follow through towards the same target. The point is not to copy one hooker's exact hand position. These cues give you a short checklist while you find a grip that works for you.
| Part of the throw | Simple cue |
|---|---|
| Stance | Build a stable base |
| Grip | Use two hands |
| Action | Move smoothly from behind the head |
| Elbows | Keep them tucked in close together |
| Finish | Follow through at the target |
Know the legal target
Under World Rugby Law 18, the thrower stands on the mark of touch with both feet on or behind the touchline and must not step into the field until the ball has been thrown. The ball is thrown straight along the mark of touch towards a lineout player and must reach the five-metre line before it hits the ground. That makes the practical target a line through the contest, not merely a team-mate's body.
Build accuracy before pressure
Lineout specialist Simon Hardy's progression separates the standing throw from the full lineout. A standing target is used to learn the release point, speed, and shape of the throw. The progression then makes the target smaller or uses a hoop before moving into a lineout and adding opposition, time pressure, or noise. This is specialist coaching advice, not a measured guarantee that one drill improves match performance.
Set the action
First
Throw from a stable standing position. Use the two-handed grip, smooth path from behind the head, tucked elbows, and follow-through in World Rugby's basic action.
Hit a standing target
Then
Throw at a standing target to work on release point, speed, and flight. Hardy's next progression makes the target smaller or places a hoop between thrower and target.
Move into the lineout
Progress
Connect the throw to the speed of the jumper moving into the air so the thrower can improve the timing of the throw.
Add pressure
Last
Add opposition, a time constraint, or noise to the full lineout practice. These are Hardy's coaching progressions, not measured performance guarantees.