A further development with this drill using the Swiss ball, is to bring in a throw.

The drill is targeted at mainly hookers but can be used for anyone in the side who is looking to develop their core, their balance and their throwing skills.

Leaning back and coming forward on the Swiss ball is an obvious benefit to your core muscles and you will certainly know you have been using them when you do this drill for any amount of time.

Make sure you don’t over-do it on your first attempt.

The throwing part of the drill can be varied from chucking the ball in the air and back to you again, to throwing it to a team mate/parent 10, 15 or 20 metres away. Vary it up to keep it interesting and to test your skills at making that throw straight.

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