Thrower's Stretch: Partner Shoulder and Wrist Challenge

In pairs with a ball, students link shoulder, chest, forearm and calf stretches with small balance and control challenges. It helps recover the areas that work hardest in handball.

How to play

1. Standing back to back: pass the ball over the head and between the legs slowly (2 min).
2. Chest stretch: hand on the wall or partner's shoulder, turn the body away (2 min).
3. Forearm and wrist: palm on a ball resting on the floor, fingers pointing back; hold still for 20 seconds (2 min).
4. Calf and quad stretches balancing on your partner while holding the ball in the other hand (2 min).

Rules

• Stretch to tension, never to pain.
• No bouncing.
• The partner only helps with balance, no pushing.
• Do each stretch on both sides.

Variations

Adaptations

• Wheelchair users: do the shoulder, chest and wrist stretches seated.
• Visually impaired students: the partner describes each position and guides with a hand.
• Shoulder injury: leg and wrist stretches only.

Learning goals

• Stretch the main throwing muscles.
• Keep balance calmly.
• Learn recovery routines.

Equipment for a class of 25

• handballs: 14

Teacher tip

Have students count the seconds quietly; it lowers noise and heart rate. Remind them they can do this routine at home after any throwing sport.

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