Thrower Activation: Wrist, Shoulder and Stepped Passes

Sport-specific warm-up for the throwing arm before a disc session: wrist and shoulder mobility with bands and partner passes that gradually move farther apart. It prepares the joints that take the most stress in backhand and forehand throws and lowers the risk of overuse.

How to play

1. In pairs, each student does wrist circles, pronation and supination with the disc in hand, 30 seconds per exercise (2 min).
2. With a band anchored at the partner's ankle: external and internal shoulder rotations, 12 reps per arm (2 min).
3. Backhand and forehand passes at 5 m, turning the hips with little force, just aiming for a flat flight (2 min).
4. Every 30 seconds the pair moves back one cone, up to 15 m (3 min).
5. Wrap-up: each student rates from 0 to 10 how the shoulder feels and tells their partner (1 min).

Rules

• Short passes are thrown at 50% effort: the warm-up is not for throwing long.
• Pairs line up in parallel rows at least 13 feet apart, and everyone throws in the same direction.
• Anyone who feels sharp shoulder pain stops and tells the teacher.
• The band is held firmly under the foot or at the ankle so it does not snap loose.

Variations

Adaptations

• Recent shoulder injury: does only wrist mobility and throws with the uninjured arm or rolls the disc.
• Hearing impairment: the signal to move back a cone is an arm gesture from the teacher, agreed on at the start.
• Autism: gets the sequence on a card with the four blocks and their timing.

Learning goals

• Prepare the throwing-arm joints in a sport-specific way.
• Increase throwing distance gradually and under control.
• Self-assess shoulder sensations before the main effort.

Equipment for a class of 25

• resistance bands: 15
• flying discs: 15
• cones: 12

Teacher tip

Make sure the warm-up ends without any all-out long throws. If it is windy, set up the rows so students throw in a light crosswind.

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