Progressive throwing: from 5 to 20 meters in four rounds

Warm-up for the track and field throwing unit that prepares the shoulder gradually: students start with short two-handed throws and finish with long full-arm throws. They learn that the shoulder needs increasing volume before throwing hard.

How to play

1. Pairs facing each other 5 m (16 ft) apart: two-handed underhand and overhead throws with a beanbag (2 min).
2. At 10 m (33 ft): one-handed throw with a tennis ball, high elbow and step with the opposite leg (2 min).
3. At 15 m (50 ft): add three run-up steps and hip rotation before release (3 min).
4. At 20 m (66 ft): five throws at 80% aiming for a high arc, with the partner checking that the elbow is above the shoulder (2 min).
5. Each student writes down the round in which the shoulder felt ready (1 min).

Rules

• Everyone throws in the same direction and nobody crosses the landing area.
• Retrieve on the teacher's signal, never while others are throwing.
• If the shoulder hurts, stay at the previous distance.

Variations

Adaptations

• Wheelchair users: throw from the chair with the brakes on and trunk rotation.
• Shoulder injury: throw with the uninjured hand or do the motion without a ball.
• Visual impairment: the partner claps from the target position.

Learning goals

• Prepare the shoulder with a gradual increase in distance and intensity.
• Reinforce the leg, hip, trunk and arm chain of the throw.
• Recognize what a shoulder ready to throw feels like.

Equipment for a class of 25

• tennis balls: 15
• beanbags: 15
• cones: 8

Teacher tip

Set the cones at 5, 10, 15 and 20 m before starting. It is a good lead-in to javelin, shot put or throwing-ball work.

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