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Intro to Lifting

Age Group: U15 | Type: Drill | Date: 12/04/2026
Club: Effingham & Leatherhead RFC | Site: eaglesrugbycoach.co.uk

Description

This session introduces and develops safe lineout lifting technique for U15 players. At this age group, lifting is permitted (though not mandatory) under RFU laws, making it a key set-piece skill to begin embedding. The drills progress from foundational body position and grip work through to full pod lifts, ensuring players develop confidence, communication, and competence before competing ball is introduced.

The session follows a TELL → SELL → ASK → DELEGATE coaching progression — demonstrate the technique, explain why it matters, question players to check understanding, then hand ownership to the pod to self-organise their calls and timing.

RFU Law Context — U15 Lineout Lifting

At U15, the lineout is uncontested and lifting/supporting is permitted but not mandatory. Key rules to communicate to players:

  • Lifters may pre-grip the jumper before the ball is thrown, provided they do not grip below the shorts from behind or below the thighs from the front.
  • There must be no contact with a player while they are in the air from an opposing player.
  • The lifted player must be returned safely to the ground before the opposition can contest the ball.

Source: RFU Age Grade Rugby Regulations & England Rugby Laws of the Game guidance.

Purpose

To teach U15 players the fundamental mechanics of lineout lifting — including pre-grip, the drive phase, reaching the top, and the controlled return to ground — within a safe, progressive, and enjoyable training environment aligned to APES principles (Active, Purposeful, Enjoyable, Safe).

Learning Outcomes

By the end of this session, players should be able to:

  • Demonstrate a correct and legal pre-grip on the jumper (shorts/hips from behind; waist/hips from the front)
  • Use large leg muscles to drive the initial lift, with arms finishing the push at the top
  • Hold a stable, controlled lift with the jumper in a strong, plank-like body position
  • Return the jumper safely and in a controlled manner to the ground
  • Communicate within the pod using agreed calls and signals
  • Identify when a lift is unsafe and have the confidence to call it off
  • Begin to self-organise as a pod, making decisions on timing and positioning

Equipment

  • Cones (minimum 20) for grid and zone marking
  • Tackle pads or blocking pads (4–6) — used as safety spotters' aid and for target practice
  • A lineout throw target (e.g., a hoop or cone stack) for thrower accuracy work
  • Bibs (two colours minimum)
  • One rugby ball per group
  • A flat, well-maintained grass surface or a sports hall with appropriate matting

Setup

  1. Mark out a lineout channel using cones: 10 metres long × 1 metre wide, representing a single lineout corridor.
  2. Position a thrower cone 2 metres beyond one end of the channel to simulate the hooker's throwing position.
  3. Mark three pod positions within the channel at 2-metre intervals — front lifter, jumper, and back lifter.
  4. Organise players into pods of three (front lifter, jumper, back lifter), with a fourth player acting as the thrower where numbers allow.
  5. Assign a safety spotter — a coach or experienced player — to stand beside each pod during initial repetitions.
  6. Aim for groups of no more than four players per pod station to maintain supervision quality.
  7. Allow 8–10 minutes for the foundational grip and body position phase before introducing movement and the throw.
  8. Run the full drill sequence for 20–25 minutes, rotating roles every 4–5 repetitions so all players experience each position.

Progressions

Easier Variant — Grip and Drive on the Ground

Before any lifting occurs, practise the pre-grip and drive motion with the jumper keeping both feet on the ground throughout. Lifters place hands correctly on hips and shorts, adopt a strong squat position, and drive upward to their full standing height only. The jumper practises body tension and the plank position without leaving the ground. This builds muscle memory and confidence in grip mechanics before any aerial work begins.

Harder Variant — Full Pod Lift with Live Throw and Catch

Once technique is consistent, introduce a hooker throwing a live ball to the lifted jumper. The pod must now coordinate the pre-call, timing of the lift, the jumper's reach and catch, and the controlled return to ground — all in response to the throw rather than a static count. Add a designated receiver on the ground to whom the jumper delivers the ball, replicating a full lineout sequence. Coaches can then vary the throw length (front, middle, back of lineout) to challenge the pod's communication and decision-making.

Coaching Cues

  • "Hips and shorts — show me your grip before we lift." — prompt lifters to establish and display their pre-grip for a coach check before any drive begins.
  • "Legs first — push the floor away." — remind lifters to initiate the drive from the legs, not by pulling with the arms.
  • "Tall and tight — squeeze everything." — cue the jumper to maintain full body tension in a strong, rigid position at the top of the lift.
  • "Slow it down — bring them home." — prompt lifters to control the descent rather than dropping the jumper.
  • "Call it early, call it loud." — encourage the pod caller to verbalise the signal clearly and in good time so all three players move together.
  • "Are you happy? Say so." — remind the jumper that they have permission — and responsibility — to signal if the grip or timing feels unsafe before or during the lift.

Safety Considerations

Lineout lifting is a ** First aid kit accessible at pitch-side

Setup

Group Size & Timing

Detail Value
Players 12–18 (squads can rotate)
Duration 45–60 minutes total session
Pod size per group 3 (front lifter, back lifter, jumper) + 1–2 spotters
Space per pod Approx. 5m × 3m working area

Step-by-Step

  1. Warm-Up (10 minutes)
    Run a dynamic warm-up focusing on lower body (squats, lunges, hip rotations) and core activation (plank holds, side planks). Lifters need strong legs; jumpers need a strong core. Include shoulder mobility (SOL mobility principles) and wrist circles for lifters.

  2. Technical Introduction — TELL phase (5 minutes)
    Bring all players together. Demonstrate (or use a video clip from England Rugby's coaching resources) the correct:

  3. Pre-grip positions (front and back lifter)
  4. Jumper body shape — legs together, straight, torso rigid, arms extended upward
  5. The drive: legs first, arms finish

  6. The descent: controlled lowering, not a drop

  7. Lifter Pairs Drill — No Jumper (10 minutes)
    Purpose: Lifters practise synchronising their drive before a jumper is introduced.

  8. Mark a 5m × 3m grid per pair of lifters.
  9. Front lifter faces back lifter with a 1m gap between them (where the jumper will stand).
  10. Lifters practise:
    • Calling "Ready... Set... Lift" in unison
    • Driving through the legs simultaneously (use a cone or bag between them to simulate a load if needed)
    • Holding the top position for a count of three
    • Lowering in a controlled manner

  11. Coach circulates, checking knee bend depth, back position, and timing.

  12. Introduce the Jumper — Static Lift Practice (10 minutes)

  13. Front lifter grips jumper at hip/waist from the front; back lifter grips at shorts/hips from behind.
  14. Jumper keeps body like a plank — legs together, straight, core braced, arms reaching upward.
  15. Surround each pod with 2 spotters who can catch any imbalance early.
  16. Practise: pre-grip → call → lift → hold (3 seconds) → controlled descent.
  17. Rotate jumpers so all players experience the position.

  18. Coach checks legal grip positions every repetition.

  19. Add the Ball — Throw and Catch (10 minutes)

  20. Introduce a hooker (or designated thrower) 2m from the pod.
  21. Jumper now catches a thrown ball at the top of the lift.
  22. Thrower aims for jumper's outstretched hands.
  23. Emphasise: catch, secure, then descend. No rushing