Two-Handed Challenge: Throwing with Both Sides
A circuit of three track and field throws (javelin, discus, and shot put) done with both the dominant and the non-dominant arm, scored by adding both sides together. Students build coordination and muscle balance and understand each skill better by relearning it.
How to play
- Three stations side by side, 50 ft apart: foam javelin, rubber discus, and shot put with a 2 lb medicine ball; groups of 4 per station with cones every 6 ft as distance markers.
- At each station, each student takes 2 throws with the dominant arm and 2 with the non-dominant arm and records the best mark on each side.
- The score is the two marks added together, plus 1 bonus point if the non-dominant mark reaches half of the dominant one.
- Before throwing with the non-dominant side, the student shadows the motion slowly twice, copying their strong side.
- Each station lasts 6 min; rotate on the whistle until all three are done (18 min plus 2 min for rotations).
- Wrap-up (2 min): each student compares which throw is hardest with the non-dominant side and why.
Rules
- At each station only one student throws at a time while the others wait behind the line.
- Equipment is retrieved on the retrieve whistle, never while someone is throwing.
- The feet switch too: throwing left-handed means the right foot is forward.
- The shot is always pushed from the neck, with either hand.
Variations
Easier
Use only the javelin and discus stations, and score the non-dominant side for reaching 15 ft.
Standard
Three stations, both sides added together, with a bonus point for balance.
Harder
Add a two-handed overhead medicine ball throw and count the lowest of the three marks.
Adaptations
- Limited mobility: the student throws seated and uses only the side they can move freely, adding two attempts together.
- Autism: a card at each station shows a drawing of which arm and foot to use.
- Lower strength: lighter objects at all three stations (a tennis ball for the shot).
Learning goals
- Reproduce three throwing skills with the non-dominant side.
- Understand the phases of each throw by having to rebuild them.
- Value balanced training on both sides to prevent injuries.
Equipment for a class of 25
- foam javelins: 4
- rubber discuses: 4
- medicine balls (2 lb): 4
- cones: 30
Teacher tip
Expect laughs with the non-dominant side and use them to take the pressure off, since nobody is good at it at first. Set up the stations so everyone throws in the same direction.
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