Throwing Activities
4
The Forward Pitch is a two-handed forward throw, where the feet are positioned approximately
shoulder width apart and the ball held between bent knees with the body slightly crouched. The
young athlete should be encouraged to throw the ball at speed and should notice the contribution
made by the legs and upper body to the distance thrown.
The Overhead Heave uses the same starting positions as the Forward Pitch but this time the young
athlete must have his or her back to the throwing direction. The ball should be released at speed and
the optimum point of release is above the head with the arms kept long.
4.1.2 Common Root Movements in Throwing
The development of throwing events in athletics is best thought of as growing from a common root
movement. The common root idea is based on the fact that at their most fundamental level the Shot,
Discus and Javelin involve a very similar action sequence. If the elements of the action sequence are
practised and mastered, the young athlete will be well equipped to develop the skills for throwing
further. The action sequence (in the right-handed thrower) is as follows:
4.1.2.1 Weight Transfer from Right to Left
The standing throw is initiated by the right (back) leg rotating the hips forward, which in turn will
transfer the weight over the left (front) leg. It may be worth using the cue: Shift - Lift which means
the weight should be shifted from right to left and combines with lift towards the release position.
Turn the heel of the right foot to face the back of the circle and the chest will automatically move
towards the throwing direction.
4.1.2.2 Legs First, Arms Last and Fast
It is important that the strong and slower-moving muscles of the lower limbs accelerate the throwing
implement in the initial part of the throw. The weaker, but faster-moving muscles of the arms can only
be effective when the throwing implement is moving and therefore the arms are used as late as possible.
4.1.2.3 Extension
The young athlete starts in a low position with the aim of finishing the throw in a high position.
The throwing implement is therefore always released when the body and arms are in a stretched and
high position. The thrower should finish by extending both legs in order that he or she stands tall.
4.1.2.4 Left Side Brace
The left side of the body should be braced to allow the right side to accelerate round or over it
ensuring a strong and powerful release position. Lack of strength or misunderstanding causes many
young athletes to collapse the left side of the body just before release.
51
WEB COPY
©EVEQUE
WEB COPY
©EVEQUE
A
B
