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Lift-Off!

A fun, energetic, games-based activity that introduces lineout lifting mechanics to U15 players and above in a safe, progressive, and enjoyable format.

Description

Lift-Off! is a gamified lineout lifting activity designed to be the first structured introduction to the jump-lift-lower skill set for U15 players. Using a series of short, competitive pod challenges culminating in an uncontested lineout game, it takes players from object familiarisation all the way through to a full lifting pod receiving a throw — all within a single session framework.

The game prioritises safety, communication, and technique before introducing any competitive element. It is built around the RFU's own stepping-stone philosophy: U15 is the first age grade at which lifting is permitted in boys' rugby, and the uncontested format at this age group means players can develop confidence and competence without the additional pressure of an aerial contest.

RFU Regulation

Under RFU Regulation 15, Appendix 9, lifting and supporting is permitted at U15 for boys' rugby. The lineout at U15 is uncontested — the opposition cannot challenge for the ball whilst it is in the air. The contest for possession may only begin once the jumper has been safely returned to the ground. Lifting is permitted but not mandatory.

At U14, no lifting or supporting of any kind is allowed. U15 is therefore the first appropriate entry point for this activity.

Source: RFU Regulation 15, Appendix 9 (U15–U18 Variations to Laws of the Game); England Rugby Lineout FAQ.

Aims & Learning Outcomes

APES Framework

Principle How It Is Met
Active Short, competitive pod challenges keep all players moving throughout; no one stands idle for more than one rotation
Purposeful Every task maps directly onto the lineout lifting mechanics used in match play — players can immediately see the relevance
Enjoyable Pod vs. pod scoring, a height-marker challenge, and an uncontested lineout game inject competition and fun without compromising safety
Safe Structured warm-up (RFU Activate), mandatory spotter roles, object familiarisation before human lifting, and a clear controlled-lowering protocol are all built into the activity sequence

Learning Outcomes

By the end of the activity, players should be able to:

  • Describe and demonstrate the correct squatting body position and neutral spine required of a lifter
  • Place hands correctly in the front and rear lifter roles (thumbs up, fingers pointing down; correct placement on the leg)
  • Communicate a clear call system within the pod before executing a lift
  • Lift a jumper smoothly from the ground to full arm extension and return them safely and under control
  • Receive a throw at height and present the ball correctly to a half-back

CARDS Outcomes

CARDS Element Application
Creativity Players experiment with call systems and pod configurations
Awareness Lifters learn to read the jumper's body position and the throw simultaneously
Resilience Technique cues are reinforced through repetition and constructive feedback; players persist through early discomfort with new movements
Decision-making Players decide when a lift is set and ready, and when to lower safely
Self-Organising Pods organise their own call systems, grip checks, and approach steps without coach instruction

Equipment

  • 1 rugby ball per lineout pod (minimum 3 balls for the full game phase)
  • 2–3 tackle tubes or pads (for Stage 1 object familiarisation)
  • Marker cones (minimum 20)
  • 1 height marker pole or adjustable target (a coaching pole with a ball or ribbon attached works well; set initially at 2 m, progressing to 2.5 m)
  • Coloured training bibs (3 colours: one per squad third)
  • Measuring tape
  • Whiteboard or coaching clipboard for scoring (optional)
  • RFU Activate programme printed cards or device with Activate timer (see Safety Notes)

No height marker pole?

Tie a length of brightly coloured tape between two tall cones at the required height. It gives jumpers a clear visual target and coaches an easy reference point for progress.

Setup & Rules

Space

  • Full activity area: 30 m × 15 m
  • Pod practice grids: 5 m × 5 m per pod (mark 3–4 adjacent grids along one touchline)
  • Uncontested lineout game channel: 22 m × 15 m, with a 5 m lineout channel marked centrally

Player Numbers

  • Minimum: 12 players (3 pods of 4: 1 jumper, 2 lifters, 1 thrower/spotter)
  • Ideal: 18–24 players (4–6 pods of 4–5, rotating roles)
  • Maximum: 30 players (split into two simultaneous groups with an assistant coach)

Warm-Up — RFU Activate (10 minutes)

Before any contact or lifting activity, complete the RFU Activate warm-up programme in full. This is not optional — Activate is specifically designed to reduce lower-limb and contact injuries in young players and is the recommended pre-session protocol for all Junior age groups at Effingham & Leatherhead RFC.

Mandatory Warm-Up

Do not begin Stage 1 until the full RFU Activate sequence has been completed. Cold muscles and unprepared joints significantly increase injury risk during lifting and jumping movements. Source: England Rugby / RFU Activate Programme.

Stage 1 — Object Familiarisation (8 minutes)

No human lifting. Builds the lifting motor pattern safely.

  1. Mark out 3–4 adjacent 5 m × 5 m grids along one side of the area.
  2. In pairs, players stand either side of an upright tackle tube within their grid.
  3. On the coach's call of "Set… Lift!", both players turn inward, drop into a squat (flat back, knees bent, chest up, wide base), grip the tube, and drive it upward to full arm extension.
  4. On "Lower!", players return the tube to the ground smoothly and under control — both hands remain on until the tube is grounded.
  5. After 4 repetitions, add a third player in the middle facing forward (the future "jumper"). The coach calls "Left!" or "Right!" — the middle player and the teammate on that side lift the tube together; the third player acts as a spotter.
  6. Rotate positions every 4 lifts.

Coaching Cue — Stage 1

"Chest up, flat back — drive through the floor with your legs, not your waist." Bending at the hips is the most common error here. Spot it early and correct it before Stage 2.

Stage 2 — Static Pod Lift, Pre-Gripped (10 minutes)

First human lift. Spotters mandatory throughout.

  1. Form pods of 4: front lifter, rear lifter, jumper, spotter.
  2. The jumper stands between the two lifters, feet together.
  3. Both lifters pre-grip on the jumper's shorts/thighs:
    • Front lifter: thumbs inward (pointing toward each other), fingers pointing down, hands placed just above the knee on the front of the thighs.
    • Rear lifter: same hand orientation, hands placed high on the back of the legs, creating a secure "seat" at the base of the jumper's glutes.
  4. On "Set!" all three players squat simultaneously — flat back, wide base, knees bent.
  5. On "Lift!" both lifters drive upward simultaneously through their legs (not their back), propelling the jumper to full arm extension. The lifters chest into the hold as they extend.
  6. The jumper keeps legs straight, together, and in line with the torso — "hold the plank." The jumper