Throwing Chain: Kneeling to Crossover Step

A warm-up progression before track and field throws (javelin, ball throw) in which partners throw from a kneeling position, standing, with one step, and with a crossover step. It warms up the shoulder gradually and teaches how to link legs, hips, trunk, and arm.

How to play

1. Partners face each other on two lines of cones 8 m (9 yd) apart, with one tennis ball per pair; everyone throws in the same direction.
2. Kneeling (2 min): throwing-side knee down, arm back and straight, overhand throw; 8 throws.
3. Standing sideways (2 min): feet apart, rotate the hips toward your partner before the arm comes through.
4. One step (2 min): step forward with the foot opposite the throwing arm and throw; lines move to 12 m apart.
5. Crossover step (2 min): three approach steps crossing the back leg in front, then throw with the arm extended back.
6. Challenge (1 min): throw over a line of cones 15 m away; one point for every throw that clears it.

Rules

• Throw only on the signal and all in the same direction.
• No one enters the throwing area to retrieve until the teacher says so.
• Power increases from phase to phase; the first two are easy throws.
• The elbow passes above the shoulder on every throw.

Variations

Adaptations

• Limited mobility: do every phase seated, rotating the trunk instead of stepping.
• Visual impairment: the partner claps to signal their position and returns the ball by rolling it.
• Higher level: also throw with the non-dominant arm in the standing phase.

Learning goals

• Link legs, hips, trunk, and arm in the throw.
• Warm up the shoulder through a progression of intensity.
• Perform a crossover step before release.

Equipment for a class of 25

• tennis balls: 13
• cones: 20

Teacher tip

The most common mistake is a low-elbow push; cue students to bring the elbow 'past the ear'. Have everyone retrieve at the same time on a clear whistle signal.

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