Freeze the Phase: Stretches in Throwing Positions

Held stretches built from the key positions in javelin, shot put and discus. A partner guesses the phase and corrects one detail.

How to play

1. In pairs, A holds the javelin cocked position as a chest and shoulder stretch; B guesses the phase (2 min).
2. Switch: B holds the shot put power position, stretching inner thighs and hips; A guesses and corrects one detail (2 min).
3. Discus release position with the arm back and trunk turned, each side, as a trunk stretch (2 min).
4. Each pair invents a position from any track and field event and shows it to the next pair to guess (2 min).

Rules

• No bouncing; hold about 20 seconds.
• Stretch to tension, never to pain.
• Feedback is respectful and positive.
• Stretch both sides.

Variations

Adaptations

• Wheelchair user: arm and trunk positions seated.
• Visual impairment: partner guides the position with a light touch on shoulder and elbow, with consent.
• Low confidence: may skip showing the pose to the group and do it only with a partner.

Learning goals

• Stretch the muscles used in throwing.
• Recall the key technical positions.
• Give and receive respectful feedback.

Teacher tip

Works best if you used the same phase names during the main activity. Watch the lower back in the javelin position: hips forward, no arching.

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