Proper Form Throwing Checklist

Athletes that participate in any sport that requires throwing can benefit from learning proper form. Proper throwing form ensures the entire act is done correctly to not only achieve accuracy, but to prevent injuries as well. Learning the proper throwing technique takes time and practice, but pays off with a better -- and more safe -- throwing motion.

  1. Grip

    • Grip plays a critical role in throwing accuracy as it affects muscle tension and release. Baseball and softball players should grip the ball securely, but not too tight as to strain the arm muscles. Throwing a football requires a slightly tighter grip due to the football's size so it doesn't slip out of the hand. Gripping a ball too tightly severely limits the arm's motion, which reduces the ability to have proper throwing form.

    Body Position

    • The correct body position puts the arm in the correct position for proper form. Position the body sideways to the target, as you want to move your arm across your body. Point the leading foot toward your target, which helps your arm motion finish in the correct position. Throwing from a moving position as happens in sports poses a problem as it's hard to stop and put yourself into the correct body position. Try to square your body before starting your throwing motion and follow through as much as possible.

    Arm Motion

    • The throwing motion starts by bringing your arm back, with elbow parallel with your shoulders and forearm pointing vertically. Athletes can incorporate this movement into their throw or start from this position. The arm is brought across the body, keeping the elbow parallel with the shoulder and dropping the forearm to a parallel position where the ball is released. Everyone's throwing motion varies slightly but should mimic this basic form.

    Release

    • The release is an essential skill that allows the correct arm motion to be complete. Practicing trains your arm and hand to release at the same arm position consistently, allowing for more accuracy. Release the ball by gently relaxing the hand, letting it gradually slip out of the grip. A gradual release allows the player to put spin on the ball necessary for long throws in football, baseball and softball. Players who find the optimum release point can work on tweaking their arm motion to increase throwing speed and efficiency.