Coaching Corner 22 – Throwing

Having stopped the ball cleanly, now you need to throw it back accurately and quickly.

First make sure that the ball is held with the fingers across the seam if possible.  Using a seam bowling grip, i.e.  with the fingers alongside the seam may make the ball swerve in flight away from the target.

It is vital that you have a firm base from which to throw and remember that you use two arms for throwing, not just the throwing arm!  The non-throwing arm is pushed out and extended towards the target as the throwing arm is brought back over the shoulder. 

Drive off the back foot and as the throwing arm unwinds, make sure that on release the elbow is at shoulder height or above.  Throwing with the right arm too low is liable to lead to injury as well as a loss of power and distance.   Stay focussed on the target.

To increase power and distance, it may be necessary to “crow hop” (a small hop on one foot) into the throwing position.

After releasing the ball, just as in bowling, you need to follow through so that the weight is fully transferred from back to front foot and throwing momentum is maximised.

Note the firm throwing base, the left arm fully extended towards the target and the body sideways-on.  The throw is over the shoulder, it is not a side-arm throw, but how could the player change the grip?

The follow-through: note the position of both arms which has helped put power into the throw.

Common Faults:

·         Not using the front arm or following through, resulting in loss of power and accuracy.

·         Throwing off-balance, i.e. without a firm base.

·         Flicking the ball side-arm style when distance is needed and increasing the risk of injury.

Training Tips

·         Throwing is often neglected in terms of technique.   Make sure that your technique is sound and that you warm up properly.  Failure to do so will lead to a painful bicep injury, so cut out the side-arm throw!

·         Pre-season, build up the number of practice throws gradually.