The Proper Techniques for Throwing

An important benefit for humans over other animals is the ability to grip an object, lift it into the air and throw it across relatively vast distances. The skill of throwing a ball is essential in many sports, and so if you or your child are interested in learning how to effectively throw a ball, using the proper technique can maximize the throws and reduce injuries.

  1. Stretching

    • Throwing a ball while the muscles are still cold and tight can result in both minor and severe injuries. Also, the throws will not be as effective, accurate or strong if the arm is cramped. Thus, before beginning to throw, you should always perform a series of appropriate conditioning and stretching activities that warm up the body and loosen up the muscles. While the entire body should be addressed during the stretching exercises, the arms, back and shoulders should be emphasized before throwing.

    Short Tosses

    • You should always begin throwing by starting with short tosses, which consist of you and a receiving partner standing at a very short distance from each other and tossing the ball -- or object -- back and forth at a slow and easy pace. Then gradually lengthen the distance by standing at further increments and gradually increase the velocity by throwing it harder and at faster paces. This activity should continue for about 10 to 20 minutes, depending on the needs of the individual. The short toss process is an effective method for further warming up the arm and preparing it to make longer and harder throws; even major league baseball professionals still warm up using this method.

    Footing

    • The strength and accuracy of a throw depends largely on the footing technique of the thrower, and thus throwers should be sure to have their feet in the proper position when preparing to make a throw. You should first plant the back foot, which is on the same side as your throwing arm, into the ground and step forward with your front foot, aiming the front foot at the receiver of the throw. For greater velocity and strength, push off of the back foot as you are completing the throwing motion.

    Arms

    • As you step your front foot forward, turn the shoulder of your non-throwing hand toward the receiver, reach the throwing arm with the ball down and back to generate power on the throw. While reaching down and back with the throwing arm, extend the non-throwing arm forward with the elbow slightly bent to sustain an even balance. Keeping your eyes on the target, bring your throwing arm over the top of your shoulder and release the ball out in front of your body after your arm passes your head.

      For maximum velocity, accuracy and safety, you must adequately finish the throw by completely following through with your arm and body. During this follow-through motion, your arm should continue a smooth arc down and across to the opposite side of your body, which allows the arm to safely slow down after releasing the ball. This entire throwing motion should be done in a smooth and fluid manner.