Shoulder Ready: Thrower's Mobility with Pole and Ball

A throwing-specific warm-up: shoulder mobility, trunk rotation and first easy throws. It lowers the risk of a sore throwing arm.

How to play

1. In pairs, arm circles and wide-grip pole passes in front of and over the head (2 min).
2. Trunk rotations with the pole across the shoulders, feet planted, looking back to each side (2 min).
3. Arm cocking: holding the ball, take the arm back with the elbow high and hold for two seconds (2 min).
4. Easy long-arm throws to your partner at 5 m, alternating strong and weak hand (3 min).
5. Last throw at 70% effort and a check-in: 'Does anything hurt?' before the main activity (1 min).

Rules

• Poles move slowly with two meters of clear space around you.
• Always throw in the same direction, all pairs in a line.
• Nobody throws at full effort during the warm-up.
• Shoulder pain gets reported and the task is adapted.

Variations

Adaptations

• Visual impairment: ball with a bell or rolled passes instead of aerial ones.
• Wheelchair user: all arm and trunk work seated, pole resting on the thighs for rotations.
• Injured or post-surgery shoulder: unloaded mobility with the healthy arm plus trunk rotations.

Learning goals

• Prepare shoulder and trunk for throwing.
• Recognize the cocked position with a high elbow.
• Spot discomfort before maximum effort.

Equipment for a class of 25

• gym poles: 15
• tennis balls: 15

Teacher tip

Line pairs up in two facing rows all pointing the same way, so the 'everyone throws in one direction' rule is practiced from minute one. Broomsticks or folded jump ropes work if you have no poles.

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