THROWING SKILLS

RUN JUMP THROW

 CHAPTER 7: THROWING SKILLS

KEY IDEAS
! Throwing activities can be divided into the following sub-groups:
" pushing activities which lead to shot put
" pulling activities which lead to javelin throw
" slinging activities which lead to discus throw
" heaving activities which lead to hammer throw

THE FUNDAMENTAL PRINCIPLES TO ENCOURAGE

! transfer of weight from back foot to front foot, and from low to high
! a wide-based stance makes this easier
! the left foot and shoulder lead the movement all the time
! feet and legs first
! chest to front second, before the arm comes in, last and fast
! release high against a braced left side (or right)
! throw high in order to go far
! keep the feet on the ground

SAFETY PRINCIPLES
! check all equipment is safe
! allow space between throwers

THROWING SKILLS
! retrievers may be out in front of throwers only when large or small light balls are used
! retrievers should hold on to the balls until the signal is given to roll the ball back to their partner
! for all other activities – including soft shots, heavy small balls, shots, discus, the following system should be
used:
– throwers must throw from behind a line and only on a signal from the coach
– when everyone has thrown, the coach then signals the group to retrieve their implements
– the implements are carried back to the throwing area, they are never thrown back
" When shot or discus are used, there should be a clearly defined throwing area and the site should be located
so that even the most erratic throw will not endanger others:
– when not throwing, all athletes should remain behind and well clear of the throwing area
– only those officials/coaches engaged in measuring a throw or retrieving an implement should be in front
of the thrower
– they should remain vigilant at all times

KEY: ! = ACTIVITIES " = TEACHING POINTS

Run Jump Throw - Fundamental Athletics Coaching 79
 ADAPTING FACILITIES
Throwing Grid
! this allows maximum participation
! !
! remember to follow the safety principles
! !
! !
! !
! !
"#! $%! $"! &%#

LEVEL 1: 6 – 8 YEARS
Pushing Activities Kneeling
! all the activities as for seated
LARGE BALL ACTIVITIES – WITH TWO HANDS
" kneel up, off heels
Seated " to show that throws go further from a higher
platform
! practise hand position and chest push throw first
without balls
" fingers pointing slightly inwards and elbows high

! chest push throw for distance

" encourage full extension of arms, not just a flick
off the wrist
Standing – front-on
THROWING SKILLS

! chest push throw at wall, above line drawn at ! feet side by side, legs straight and push throw (a)
shoulder height to give 45 degree path
! feet side by side, bend knees and push throw (b)
" to give a release angle of approx. 45°
" straighten knees then push out
" use a medium size soccer ball or netball
" keep feet on the ground
(size 4)

! push throw for distance or into hoop

! chest push throw for height
" throws should go even further from a higher
platform
! chest push throw into hoop
" “See-It-Go”

'() '*)

KEY: ! = ACTIVITIES " = TEACHING POINTS

80 Run Jump Throw - Fundamental Athletics Coaching
! with left foot forward (or right) Standing – front-on
" to show the braced left (or right) side ! feet side by side, legs straight and push throw (a)
" it is good to alternate the leg which is placed " strong use of throwing arm
forward
! feet side by side, bend knees and push throw (b)
! start with feet side by side, step forward with left " straighten knees then push
foot (or right)
" keep feet on the ground
" to give more movement

! with left foot forward (or right) (c)

" it is good to alternate the leg which is placed
forward

! start with feet side by side, step forward with left

foot (or right)
" to give more movement

BEAN BAG / SOFT SHOT ACTIVITIES – WITH ONE

HAND '() '2)

Seated, then kneeling

! push throw for distance
! push throw at wall as with large ball
! push throw for height
! push throw into hoop
" hold bean bag/soft shot under chin with elbow high '*)

THROWING SKILLS
" free arm is raised and slightly bent in front of chest,
it pulls to the left side and held strong as the push
is made, but the left shoulder must not drop
" ensure movement is forward from the chin, if hand
drops back it is a pull PULLING/THROWING ACTIVITIES

Large Ball Activities – with two hands

Seated
! “soccer” throw-in
" use a medium size soccer ball or netball
+,-!.,!/,01!23(4!2(5!64137!*/849 (size 4)
" hold elbows high

KEY: ! = ACTIVITIES " = TEACHING POINTS

Run Jump Throw - Fundamental Athletics Coaching 81
 Kneeling ! start with feet side by side, step forward with left
! “soccer” throw-in foot (or right)
" encourage a full arm extension to give a release " to give more movement
angle of approx. 30 – 36°

Standing
! “soccer” throw-in (L or R foot forward)
" weight on back foot to start

" transfer weight to front foot on throw
" all children should practise using either foot
forward
Standing
! small ball (or beanbag) throw over rope or bar
(L or R foot forward)
" use a skipping rope or tape or elastic and high jump
standards (or similar)
" rope at about 30-40° above shoulder height
! or throw above line on wall

! start with feet side by side, step forward with left

THROWING SKILLS

foot (or right)

" to give more movement

BEANBAG / SMALL BALL ACTIVITIES – WITH ONE

HAND ! or throw at target on wall
" stress the high elbow action as it follows the chest,
Standing
but leads the hand
! small ball throw (L or R foot forward) " there is evidence to suggest that it is good for all
" weight on back foot to start, then transfer weight children to practise using either arm
to front foot on throw
" throwing with elbow high, palm to sky
" encourage full use of arm from shoulder (not just
a wrist flick)

KEY: ! = ACTIVITIES " = TEACHING POINTS

82 Run Jump Throw - Fundamental Athletics Coaching
LEVEL 2 : 8 – 10 YEARS
Pushing Activities
! (Revise Level 1 activities as necessary)
" because of the different rates of physical
development many of the Level 1 activities will
still need to be taught
" revision of large ball activities ensures that correct
movements are remembered
For some diagrams, check Level 1.
LARGE BALL ACTIVITIES – WITH TWO HANDS
Seated, kneeling then standing, front-on (feet side
by side) —
! chest push throw for distance
! chest push throw at wall, above line drawn at
shoulder height to give 45° path
! chest push throw for height
! chest push throw into hoop
" check hand position, fingers pointing slightly
inwards and elbows high
" use a soccer ball or netball (size 5)
" encourage full extension of arms – not just a flick
off the wrist
" to give a release angle of approx. 45°
" kneel up off heels
" a progression to show that throws go further from
a higher platform
KEY: ! = ACTIVITIES
Run Jump Throw - Fundamental Athletics Coaching
Standing – front-on
! feet side by side, bend knees and push throw for
distance or into hoop (a)
! with left foot forward (or right) (b)
! with left foot forward (or right) (b)
" straighten knees then push out
" keep feet on the ground
" to show the braced left (or right) side
! start with feet side by side, step forward with left
foot (or right)
" to give more movement
THROWING SKILLS
'2)
Kneeling – on one knee
! kneel on right knee, turn torso to side while holding
ball in front of face, chest to front then push out
" reverse knee for left hander, but encourage
children to practise both sides
" chest to front first, then arms
" full extension of the arms and “SEE-IT-GO”
" = TEACHING POINTS
83
 Standing – side-on
! practise side-on position and transfer of weight
to front
" check feet position, right foot pointed 135° from
direction of throw
" ensure front foot turns fully to the front when the
weight is transferred
! legs straight (a), transfer weight, chest to front
and push
" legs – hips – chest – arms
! as above, take weight on bent back leg (b), transfer
weight, chest to front and push
" transfer weight onto braced left (or R.) side
" low to high, arm last and fast
SOFT SHOT ACTIVITIES – WITH ONE HAND
Front-on
! practise holding the soft shot
! progress through seated to kneeling to standing
with feet side by side
– push soft shot for distance
– push soft shot for height
– push soft shot into hoop
" place the soft shot at the base of the first three
fingers with the thumb and little finger providing
support at the side
" the soft shot should be placed under the chin with
the elbow held high
" clean palm – dirty fingers – dirty neck
" free arm is raised and slightly bent in front of chest,
it pulls to the left side and held strong as the push
is made, shoulders remain square
" ensure movement is forward from the chin, if hand
drops back it is a pull
" distance should increase as platform becomes
higher
" remember to keep the release angle at approx. 45°

Standing – front-on
THROWING SKILLS

'() '2)
! feet side by side, bend knees and push out (a)
! with left foot forward (or right) and push out (b)
! start with feet side by side, step forward with left
foot (or right)
" extra power from the legs should further increase
the distance
" keep feet on the ground
" it is good to alternate the leg which is placed
forward
" to show a braced left (or right) side
" to give more movement

'() '2)

KEY: ! = ACTIVITIES " = TEACHING POINTS

84 Run Jump Throw - Fundamental Athletics Coaching
Kneeling – on one knee
! kneel on right knee, turn torso to side while holding
soft shot under chin, chest to front and push out
" reverse positions for left handed, but encourage
children to use both sides
" chest to front first, then arm
" pull free arm to left side and hold strong as push
is made, shoulders remain square
PULLING/THROWING ACTIVITIES
Large Ball Activities – with two hands
! seated, kneeling, then standing front-on with left
foot forward – “soccer” throw-in (refer back to
level 1)
" revision of large ball activities is always necessary
" use a soccer ball or netball (size 5)
" hold elbows high
" encourage a full arm extension to give a release
angle of approx. 30 – 36°

Standing – side-on
! practise side-on position and transfer of weight
to front ! “soccer” throw-in, enforced L. foot lead (unless L.
" check feet position, right foot pointed 135° from handed)
direction of throw
" feet should be slightly wider than shoulder width

" do this throw from behind a line on the ground.

" all children should practise using either foot
leading
" start with feet side by side, 3 steps and throw, i.e.
! legs straight (a), transfer weight, chest to front L-R-L
and push " rhythm is “one-two-throw”

THROWING SKILLS
! take weight on bent back leg (b), transfer weight,
chest to front and push
" strong leg-hip movement as weight is transferred,
low to high
" chest to front before arm pushes
" keep the left side braced
" arm is last and fast
" follow arm through, “SEE-IT-GO”

'() '2)

KEY: ! = ACTIVITIES " = TEACHING POINTS

Run Jump Throw - Fundamental Athletics Coaching 85
 Small Ball Activities – with one hand ! rebound throw as above, from a 3 step approach
! standing (L. foot forward) ball throw (refer back
to Level 1)
" throwing elbow high and close to body, palm to sky
" encourage full use of arm from shoulder (not just
! all one hand activities (not thrown at walls) can
a “wrist flick”)
be repeated with a vortex ball or other modified
equipment
! standing ball throw over rope or bar
" use a skipping rope or tape or elastic and high jump
standards
" rope or bar about 2 metres high i.e. approx. 30-40°
above
" there is evidence to suggest that it is good for all
children to practise using either arm SLINGING ACTIVITIES

Preparatory Movement Activities

! stand with arms outstretched at shoulder level and
palms of hands facing down, taking tiny steps go
round in a circle on the spot
" make hands move as far away from your body as
! as above but aim to hit target over the bar
possible
" use a flat target

! 3 step approach to throw for distance or throw

over a bar

! standing – throw at target on wall

" start with feet side by side, step L, step R, step L
THROWING SKILLS

and throw (see large ball activities)

! this time start with arms hanging limply by sides

and then go round in a circle as above
" ask “what happens to your arms?”
" they should move up until they are outstretched
at shoulder level

! standing ball throw at wall to rebound for distance
" to encourage a stronger throwing action
" to measure distance of rebound and try to improve
! stand with arms outstretched at shoulder level and
palms of hands facing down, take small jumps and
go round in a circle on the spot
" discuss what is needed to stay well balanced i.e.
head high and shoulders level

! stand as above and this time try to make a full turn

with one jump
" to show how one arm has to swing ahead to enable
the turn to be made

KEY: ! = ACTIVITIES " = TEACHING POINTS

86 Run Jump Throw - Fundamental Athletics Coaching
! stand as above, then swing one arm across the " angle of arm at release should be 32 – 36°
body first at a constant speed then try faster and
slower
" this is to practise the slinging movement
" remember to try with the other arm as well

! kneel and sling object

! swing one arm backwards while the other swings

forward " note that the hip on the throwing side will turn in
preparation and then thrust forward as the throw
" to contrast the above action with an incorrect
is made
swinging movement
! standing, feet side by side, sling object
" torso and arm will turn to the side in preparation
! practise side-on position and transfer of weight
QUOIT OR SAND-TUBE ACTIVITIES to front
" the same leg movements as in soft shot activities
! hold a quoit with your throwing hand, swing your
arm so that it goes upward when you release the
object
" hold the nearest side of the quoit with the palm
down (diagram on next page)
" feet should be slightly wider than shoulder width
" to show that a forward and upward swing is not

THROWING SKILLS
suitable ! standing side-on, legs straight, transfer weight,
chest to front and sling

! other objects such as a sandtube or sand-filled

rubber glove could be used
" revise a sideways slinging movement of the arm if
children do not realise that this is the movement
to use
" remember, order is, legs first then chest then arm,
low to high
! standing side-on, take weight on bent back leg,
transfer, chest to front and sling
" arm is last and fast
" follow through, “SEE-IT-GO”

! sit front-on, and sling the object, the arm will have
to swing back first
" use a “long” throwing arm
" if a scooping action develops, revise the basic arm
movement without an object
" note that the torso will also turn to the side as the
arm goes back

KEY: ! = ACTIVITIES " = TEACHING POINTS

Run Jump Throw - Fundamental Athletics Coaching 87
 LEVEL 3 : 10 – 13 YEARS

PUSHING ACTIVITIES ! standing, side-on

! (Revise Level 2 activities as necessary)
" because of the different rates of physical
development many of the Level 2 activities will
still need to be taught
" where faults develop, it is important to “go back
to the basics”
" progression through the early activities should
be faster
For diagrams, see Level 2.
Below is a list of the basic sequence of skills
progression in Level 2 with large balls.
LARGE BALL ACTIVITIES – WITH TWO HANDS
! seated
" check full arm extension
! kneeling
" check angle of release is 45°
! standing
– front-on (feet side by side) with straight legs
– front-on (feet side by side) bend knees and
THROWING SKILLS
– with legs straight
– weight on bent back knee
– as above, but take away non-dominant hand
" transfer of weight must be correct
" transfer onto a braced left (or R.) side
" starting to progress to one-hand pushes
SOFT SHOT ACTIVITIES – WITH ONE HAND
Early Progressions
! practise holding the soft shot
" check diagram in Level 2
! progress through seated to kneeling
! standing
– front-on (feet side by side) with straight legs
– front-on (feet side by side) bent knees and push
" check soft shot is held under the chin and hand
does not drop back
" needs a powerful drive from the legs, but feet stay
on the ground
– front-on (feet side by side) start with straight

push legs, bend knees and twist upper body to side

– front-on with left foot forward (or right)
" remember to keep feet on the ground
" start with feet side by side, step forward with left
foot (or right)
" practise with either foot forward
before pushing out
" only use upper body
" chest first, then arm – arm last and fast
" remember to keep the release angle at approx 45°

! kneeling
– on one knee, turn torso to side, chest to front
then push out
– as above, but take away non-dominant hand
" ensure chest is to front before arms are used
" starting to progress to one-hand pushes
! front-on with left foot forward (or right)
" practise with either leg forward, to show the braced
left (or right) side

KEY: ! = ACTIVITIES " = TEACHING POINTS

88 Run Jump Throw - Fundamental Athletics Coaching
! start with feet side by side, step forward with left Standing Put – “chin-knee-toe”
foot (or right) ! stand side-on with weight on bent back leg as in
" to give more movement previous skill practice
" check feet position, right foot pointed 135° from
! kneeling direction of throw
– on right (or left) knee, turn torso to side, chest
to front then push out ! turn torso towards rear, with free arm coming
" it is very important that the chest is to the front across the body
before the arm is used " “chin-knee-toe” in a line – the “power position”

! transfer weight, chest to front and push out

" check that the transfer of weight is onto a braced
left side
" body LOW to HIGH
" arm LAST and FAST
Standing – side-on " “make-a-bow” and “SEE-IT-GO”
! practise side-on position and transfer of weight " go back to earlier stages, including two-handed
to front pushes if the athlete does not “See-it-go”
" check feet position, right foot pointed 135° from
direction of throw

" feet should be slightly wider than shoulder width

'() '2) '*)
! legs straight (a), transfer weight, chest to front
and push

THROWING SKILLS
" strong leg to hip movement as weight is transferred

! take weight on bent back leg (b), transfer weight,

chest to front and push out
" chest to front before arm pushes '1) ':)
" keep the left side braced
" arm is last and fast
" follow arm through, “see it go”

'5) '/)
'() '2)

KEY: ! = ACTIVITIES " = TEACHING POINTS

Run Jump Throw - Fundamental Athletics Coaching 89
 Side-on Shuffle Put " encourage a full arm extension to give a release
! stand side-on with feet just under shoulder width angle of 30 – 36°
apart, both knees bent (a)
" soft shot or shot held under chin and free arm in
front of body, torso turned toward rear

! step in the direction of the throw with the front

foot (b)
" the rhythm is the same as a slip step
! now bring the back foot to the front foot and when
it lands, immediately move the front foot into the
“chin-knee-toe” power position (c-d)
" check feet are in the “power position” (d)
! “soccer” throw-in, enforced L foot lead (unless L
hander)
" do this throw from behind a line on the ground
" all children should practise using either foot
leading
" start with feet side-by-side, step L – step R – step
L – throw

! transfer weight, chest to front and push out (e-h)

" body LOW to HIGH, onto a braced left side, arm
LAST and FAST
ACTIVITIES WITH SMALL SHOT
! ALL soft shot activities can be repeated with the
correct size of small shot
! for the correct size shot see the Appendix
" DO NOT progress to using a shot if the basic
movement patterns are incorrect and need further
development
THROWING SKILLS
Small Ball Activities – with one hand
! standing (L foot forward) ball throw (refer back to
Level 1 and Level 2)
" throwing elbow high and close to the body, palm
to sky
" encourage full use of arm from shoulder
! standing ball throw over rope or bar
" use a skipping rope or tape or elastic and high jump
standards

" be aware of the danger of using the traditional small
shots as these require meticulous supervision for
safety —
" SEE SAFETY GUIDELINES AT THE BEGINNING OF THIS
CHAPTER
" rope or bar at approx. shoulder height
" emphasise holding elbow high and follow through
of arm

PULLING / THROWING ACTIVITIES

Large Ball Activities – with two hands

! seated, kneeling, then standing front-on with the
left foot forward – “soccer” throw-in
" revision of large ball activities is always necessary
! as previous but aim to hit a target over the bar
" use soccer ball or netball (size 5)
" use a flat target
" hold elbows high

KEY: ! = ACTIVITIES " = TEACHING POINTS

90 Run Jump Throw - Fundamental Athletics Coaching
! 3 step approach to: throw for distance or throw
over bar
" start with feet together, step L, step R, step L and
throw (see Large Ball Activities)
! 3 step approach with long arm to start:
– start with feet side by side but with
throwing arm extended behind the body and
torso turned slightly to the side
" feet sequence is the same as the previous drill
" hand must be above the shoulder and palm to sky
" lead with chest, then elbow
" arm pulls through on last stride, keep elbow high
and close to the head
! standing throw at target on wall
! standing ball throw at wall to rebound for distance
" to encourage a stronger throwing action
" measure distance of rebound and try to improve
KEY: ! = ACTIVITIES
Run Jump Throw - Fundamental Athletics Coaching
! rebound throw as above from a 3 step approach
! standing ground, wall, rebound throws for distance
" emphasise holding elbow high and follow through
of arm
! as above from a 3 step approach
! all one hand activities (not thrown at walls) can
be repeated with a vortex ball or other modified
equipment
SLINGING ACTIVITIES
Preparatory Movement Activities
THROWING SKILLS
! stand with arms outstretched at shoulder level
and palms of hands facing down, then practise
swinging one arm across the body
" Revise the early movement activities from
" Level 2 as necessary.
" practise at different speeds
" try with the other arm as well
" this is the basis of the slinging movement
! swing one arm backwards while the other swings
forwards.
" to show an incorrect slinging movement
" = TEACHING POINTS
91
 QUOIT OR SAND-TUBE ACTIVITIES ! kneel and sling the object
" note that the hip on the throwing side will turn in
! hold a quoit with your throwing hand, swing your
preparation and then thrust forward as the throw
arm so that it goes upward when you release the
is made
object
" to show that a forward and upward swing is not
suitable ! standing, feet side by side, sling object

! other objects such as a sandtube or sand-filled
rubber glove could be used
! this time swing the arm so that the object travels
forward
" revise a sideways slinging movement of the arm if
children do not realise that this is the movement
to use
! standing side-on (feet as in diagram), take weight
on bent back leg, transfer, chest to front and sling
" feet should be slightly wider than shoulder width
" remember order is, legs first then chest then arm
" arm is last and fast
" follow arm through, “SEE-IT-GO”

! try slinging the quoit again, first release it too soon,

then take your arm too far across and release it late
" to show that the point of release should be directly
in front of the throwing shoulder
" to show that the point of release should be directly
in front of the throwing shoulder

! sit front-on, and sling the object, the arm will have
to swing back first
" use a “long” throwing arm
" if a scooping action develops, revise the basic arm
movement without an object
THROWING SKILLS

" angle of arm at release should be 32 – 36°

KEY: ! = ACTIVITIES " = TEACHING POINTS

92 Run Jump Throw - Fundamental Athletics Coaching
Introducing Discus
Gripping and holding practice
! hold the discus lightly in the hand with the end
joints of the fingers wrapped over the rim, hold it
by the side of the body on a straight arm
! or a quoit may be held in the discus grip
" the discus is a rotational implement and is
extremely dangerous
" do not allow anybody to stand in front of the
throwing area or near the thrower
" always collect the discus together as a group
! standing with opposite foot forward, swing the
discus forward and back, but do not release it
" the discus is swung on a straight arm
The Release:
! hold the discus vertically, in front of the body and
supported by the non-throwing hand, squeeze
upward with the little finger so that the discus rolls
out of the hand across the forefinger
" step into a lunge as the discus is released
" note carefully the direction of the spin – away from
the athlete
" the discus should land on its rim and roll forward
KEY: ! = ACTIVITIES
Run Jump Throw - Fundamental Athletics Coaching
! as above but throw the discus forward first before
letting it land to roll
" check there is a good spin off the forefinger
! as above but throw the discus up in the air and
watch it land and roll forwards
" make sure that the discus lands on its rim and
rolls forwards
Drills to Practise the Swing:
! stand with left foot in front, swing the arm holding
the discus in front of the body and back again
" keep hand as far away from body as possible
! support the discus with the non-throwing hand by
the shoulder (a), take the discus off the support
and with a long-arm swinging action, take it as far
back as possible (b) and then back to the support
" the discus will stay firmly in the hand so long as
the hand doesn’t stop moving
" transfer weight onto back foot and back to front
foot as the arm swings
THROWING SKILLS
'() '2)
" = TEACHING POINTS
93
 STANDING THROW – SIDE ON ! immediately start the throw with a vigorous leg and
hip drive, keep the throwing arm extended (c-d)
! stand with feet in side-on position, weight on bent
" order is: legs – chest to front – arm last and fast
back leg
" keep shoulders level
" check feet are correct, right foot pointed 135° from
direction of throw
" throwing arm extended behind body (as (b) above) ! when torso is to the front and weight transferred,
sling the discus out at 32 – 36° (e)
" check the discus spins off the forefinger and
rotates (clockwise for right-handers)
" follow it through: “SEE-IT-GO”
" check it is a sling, not a scoop
! transfer weight onto front foot and support discus
on non-throwing hand by shoulder (a)
" see diagram under Drills

! transfer weight onto back foot with throwing arm

extended behind body (b)
" the discus will stay in the hand as long as the hand
doesn’t stop moving
THROWING SKILLS

'() '*) '1)

KEY: ! = ACTIVITIES " = TEACHING POINTS

94 Run Jump Throw - Fundamental Athletics Coaching
HEAVING ACTIVITIES
! kneeling, place hands slightly under a large ball,
with thumbs towards direction of throw and long
arms
" balls can be caught by a partner when not weighted
! kneeling as above, lift the ball forward to a partner
" keep arms long in the lifting movement
" described as an “underhand forward throw” or
“heave”
! kneeling, but face away from partner, lift the ball
over the head to partner
" a “backwards” heave
! still kneeling and facing away from partner, heave
the ball up and over one shoulder
– hands finishing above the head
" start with the ball held slightly to opposite side
of throw
! standing feet side by side, pick up a large ball and
heave it forward to your partner, think about what
the legs do
" the legs should bend as the ball is picked up and
the straightening of the legs should be the first
action of the heave
" note the position of the back at the start
KEY: ! = ACTIVITIES
Run Jump Throw - Fundamental Athletics Coaching
! standing as above, heave a large ball underhand
as far as it will go
" look for full extension of legs and arms
! stand back to back with a partner, pick up a large
ball and pass it backward overhead to him/her
! throw the ball backwards overhead, bend knees
to prepare
" note the position of the back at the start
! standing feet side by side, heave a large ball over
a shoulder, look at what happens to your feet, legs
and body
" start with ball held slightly to opposite side of throw
! repeat over the other shoulder
" note that the chest, hips and feet should turn
towards the landing area and the weight will
transfer to the side of the shoulder being thrown
over
" remember, the hands finish above the head
! heaving activities over a shoulder can be repeated
using a ball in a supermarket bag, tied to give
handles
THROWING SKILLS
MEDICINE BALL ACTIVITIES
! all heaving activities can be repeated with light
medicine balls
! these can range from 1kg to 3kg, depending on the
size and ability of the child
" weighted balls should NEVER be caught
" children should be under strict control when
throwing i.e. NO ONE allowed in the throwing area
" = TEACHING POINTS
95
 Relays / Games for Throwing

BEAN BAG / SOFT SHOT PUT " more suitable for a circuit type activity
! teams of 4 – 6 children 2(7@7,A3!(41!/85/
" suitable for all levels B6#A!C.(41(71C
!

" each no. 1 has a “shot” and stands front-on, feet

! =! >! &! $
side by side ?!!!73.783D37
! ?! ?! ?! ?
" they push throw the “shot” and score points, !

depending where it lands
" points are noted by a scorer
" on command, no. 1’s retrieve their “shot” and give
them to no. 2’s
" the team with the highest score wins
" distances between lines and scores can be varied
to suit the level and the type of throw
" lines can be painted or use wide canvas tape
! the height of the rope will depend on the type of
push and the level
VARIATIONS: all types of throws can be used, vary
the distance to the bar and the height
accordingly

!! ! ! ! "! ;! <! 3.*

THROW INTO BUCKET OR HOOP
! =! >! &! $
! ?! ?! ?! ? ! teams of 4 – 6 children
! ?! ?! ?! ?! &#! $# " suitable for Level 2 and 3, for Level 1 just use a
!
!
!

hoop
!

!! ! !
! ?! ?! ?! ? " no. 1 throws, retriever rolls ball back and runs to
back of line, while no. 1 goes out to retrieve
" points are noted by the scorer
VARIATIONS: seated one-hand push throw, seated and
standing two-hand push throw, overhead " either: throw on command and points totalled for
two-hand and one-hand throws, slings, the team, or count points the team scores in a
heaves. given time
THROWING SKILLS

! E3(#C! +,,A!(41!F6*G3.

! =! >! &! $ "!A,84.C

PUSH THROW OVER THE ROPE ! ?! ?! ?! ?
?!!!!73.783D37
&!A,84.C
! teams of 4 – 6 children ! =! >! &! $ ?!!!!73.783D37
" suitable for all levels ! ?! ?! ?! ?
" use a two-handed push throw or one- handed, ! =! >! &! $
?!!!!73.783D37
kneeling or standing front-on ! ?! ?! ?! ?
" no. 1 pushes, retriever rolls ball back and runs to
back of line, while first pusher goes out to retrieve USE: kneeling or standing one-hand push throw or
" count number of pushes over the “rope” in a set kneeling or standing one-hand overhead throw
time

KEY: ! = ACTIVITIES " = TEACHING POINTS

96 Run Jump Throw - Fundamental Athletics Coaching
TEAM “PUT” FOR DISTANCE CARRY THEN THROW – PUSH THROW
! teams with any number of children, each team ! teams of 4 – 6 children, each team with a large ball
with a soft shot " suitable for all levels
" suitable for all levels
! teams lined up behind a starting line
! quite a large space may be needed, depending on " no. 1 runs with the ball to the throwing line, does
the size of teams a two-handed push pass to no. 2 and then runs to
" no. 1 does a standing front-on put, no. 2 watches the back of the team
where it lands and stands there " no. 2 catches the ball and repeats the action
" no. 1 retrieves the shot and gives it to no. 2 who " repeat with all team members
then repeats the action " distance of throwing line will depend on the level
" repeat with all team members, the team with the
greatest distance wins C.(7.!0843 ./7,-845!0843

! =! >! &! $ *(77L!2(00

!
! ?! ?! ?! ? ?

!
VARIATION: use a two-handed overhead throw (other ./7,-!2(00
throws may need too much space!) ! =! >! &! $
! ?! ?! ?! ?

VARIATION: use a two-handed overhead throw

BOB BALL – PUSH THROW
! teams of 4 – 6 children, each team with a large ball
" suitable for all levels
BEAT THE BALL – PUSH THROW
! one person out in front with a ball, behind a
! teams of 3, the running team will need a baton or
throwing line, the rest behind a team line
bean bag, the passing team, a large ball
" the person out in front does a two-handed push
" suitable for Levels 2 and 3
pass to each child in turn, who passes back then
“bobs” down " the passing team will sit inside the cones or

THROWING SKILLS
markers
" when the last person receives the ball he/she runs
out towards and around the front cone then stands " the running team must run around the outside of
ready to push, behind the throwing line the cones or markers
" meanwhile the first passer has run towards and " either how many passes can be made while the
around the back cone, then forward to the front other team completes a set number of laps or how
many laps can be run in a set number of passes
of the team
" dropped passes do not count
" repeat through all the team
! #(7G37 !
!H7,4.! ! ! F(*G 2(00!A(CC845!.3(#
!I,43! J(CC37! E3(#! I,43 764437
!

!
!

! !! !! !! !
"

"

! !
!

C.(7.
! E/7,-845! E3(#
! K843! K843
VARIATION: standing push throw or seated or standing
overhead throw
VARIATION: use a two-handed overhead throw

KEY: ! = ACTIVITIES " = TEACHING POINTS

Run Jump Throw - Fundamental Athletics Coaching 97
 CIRCLE PASS – PUSH THROW " continue until all have participated
! teams of 6 – 8 with about 4 large balls per team
!
" suitable for Levels 2 and 3 &
= >

! each team to make a circle by holding hands, then M,9!&!764C

" $ & .,!./3!5(A!
drop hands and step back if circle is too small 23.-334
" no. 1 picks up the first ball and it is then passed 4,9!>!(41!
around the circle 4,9!=
; <
" the last person puts the ball down behind them
" the first team with all balls back and seated, wins
VARIATION: use a two-handed overhead throw
> ! &
!

! 2(00C
= $
TEAM TARGET THROWING
!
<
!

" ! teams of 4, using a one-hand push throw, aim at a

!

; target and attempt to hit it

VARIATION: make a larger circle and use an overhead
throw, pass in the other direction
CIRCLE GAP – PUSH THROW
! teams of 6 – 8 with 1 large ball per team
" suitable for Levels 2 and 3
THROWING SKILLS
" suitable for Levels 2 and 3
" the target could be a large ball in a bag, attached to
a high jump standard or a throwing cage
" target to be just over shoulder level
" team to stand behind a throwing line
" count number of hits in a set time
.(753.
!

! each team make a circle about 20m in diameter !

" no. 1 in the middle, throws the ball to no. 2 who .3(#
!
throws it back and runs to the gap between no.
3 and 4
" no. 1 repeats the throw to no. 2 and no. 2 continues VARIATION: one-hand overhead throw
until back to place with the ball
" no. 1 and 2 swap places and no. 2 in the middle
repeats the throws with no. 3

KEY: ! = ACTIVITIES " = TEACHING POINTS

98 Run Jump Throw - Fundamental Athletics Coaching