Thrower's Shoulder: Towel and Ball Mobility

A shoulder, elbow and wrist warm-up before throwing, using a towel and a tennis ball. It teaches students how to prepare the joint that takes the most stress in handball.

How to play

1. Each student with a towel and a ball; arm circles from small to large (2 min).
2. Hold the towel by both ends: take it over the head and behind, then back, without forcing (2 min).
3. Arm in throwing position: a gentle forward towel snap, 10 times per arm (3 min).
4. Tennis ball: bounce it and pass it hand to hand around the back and waist (3 min).
5. Easy partner tosses with the tennis ball at 5 m using a full arm cock (2 min).

Rules

• Nothing should hurt; if it does, reduce the range.
• Keep 1.5 m apart while the towel is moving.
• Never snap the towel at another person.
• Easy throws, no going for speed.

Variations

Adaptations

• Wheelchair users: do the whole routine seated; the shoulder work is the same.
• Shoulder injury: mobility without load using the healthy arm, and keeps count.
• Visually impaired students: ball with a bell and a partner who calls before passing.

Learning goals

• Warm up shoulder, elbow and wrist before throwing.
• Learn simple injury-prevention exercises.
• Rehearse the arm cock without a heavy ball.

Equipment for a class of 25

• towels: 28
• tennis balls: 28

Teacher tip

Explain why: a thrower's shoulder gets hurt when you throw cold. No towels? Have students bring one from home or use an old T-shirt.

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