Download this page as a PDF HERE

Throwing is another fundamental movement skill important for the development of physical literacy. Start with bean bags or something similar like a rolled-up sock or a ball of tape (something that does not roll away when it lands for easier retrieval and safety). You will need a target; buckets, hula hoops, laundry baskets, wall etc. will work well.

Highlighting the landing or target area with sound or light may help the participant identify it. Consider adding colours, shiny tape, flashing lights or bells onto cones in the target and/or have someone tap the target (or a cone in the target) to help identify its location.

Move through these activities at your own pace over several sessions (perhaps several weeks), and return to them any time to reinforce the skill.

Activities:

1) Throwing Underhand

• Face the target and toss the bean bag (or other item) underhand forwards and low, aiming for the target and sweeping the throwing arm towards the landing or target area.
• Count how many successful throws you can get! Work with a partner and challenge another team to see how many they can get in a set amount of time.
• Increase the distance with success. As distance grows, encourage participants to take a step forward (opposite foot to the throwing arm) as they toss the object. Begin with the throwing arm swinging back past the hip.
• Do target practice with several hula hoops on the floor (make the hoops worth different points) or a raised, angled board with a hole at the end. Play alone or as a team.

 

 

 

 

 

2) Throwing Overhand with a Throwing Rope

Learning to throw a ball overhand is difficult for many.

You may wish to start with a throwing rope, which can be used for throwing as well a guide rope for running (see Equipment in the Resource Section of this manual for how to make a throwing rope or you can purchase one as part of Athletics Canada’s Run, Jump, Throw, Wheel kit HERE).

• Either tie the ends of the throwing rope to anchor points (as seen HERE) or have two people hold the ends of the rope just above and slightly to the side of the thrower’s throwing shoulder.
• The thrower should hold the middle of the tube in their throwing hand, with the palm facing in, wrapping the fingers around the tube from underneath. Stand with the foot opposite the throwing hand forward and the foot on the throwing hand side set back.
• Reach back by sliding the tube back towards the end of the rope (while still holding on to it and keeping the feet anchored) and “throw the tube” along the rope. Finish with the throwing hand all the way forward with the fingers pointing forward.
• After a few efforts, take a step forward (opposite foot to throwing arm) with the throw to increase power or speed.

Throwing Rope Tips:

• Adjust the height of the rope as needed.
• For some, pointing the non-throwing in the direction of the throw will help with accuracy.
• If manual gripping is difficult use a tether tied to the tube.
• Keep hands off the rope when waiting for it to come back.
• Using jingle bells or metal washers at the end of the rope may provide helpful auditory feedback for the thrower (see image of the throwing rope above).

3) Throwing Overhand with a Bean Bag –

Bean bag animals, slightly deflated balls or sensory balls work as well. Check out a demo HERE.

If practising with many people, consider using hula hoops as a base to throw from to help create safety zones. With hula hoops, you can have one foot in and one out to help create separation and a wider base from which to throw.

• Practise the grip. Gently hold the bean bag in your throwing hand at waist height, with the palm facing up and the fingers spread apart wrapped around. Practise turning over and back without dropping the bean bag while maintaining the gentle grip.
• Introduce the motion of the throw:
  • Stand with feet shoulder width apart and the non-dominant foot slightly forward.
  • When preparing to throw, bend the back knee a bit and lean slightly backwards then reach the throwing arm back, with the elbow bent. Lift the other arm as well and point it in the direction of the throw.
  • Practise the throwing motion a few times without actually throwing, working on rotating the hips and trunk slightly as the throwing arm moves forward (in order: shoulder, then elbow, then wrist), and the non-throwing arm moves back.
• Introduce the throw. Throw the bean bag overhand at least at head height and at a 45 degree angle upwards (“towards the top of the trees”). Introduce the step forward as you did with the throwing rope.
• Increase distance, introduce targets, and/or add barriers (e.g. a fence, a volleyball net, garbage cans, outdoor or indoor wall? etc.) to throw over. Hula hoops hung from basketball nets or tree branches work well.
• Count how many successful throws you can get! Work with a partner and challenge another team to see how many they can get in a set amount of time.

4) How Far is That? –

A concept that is sometimes difficult to explain is how far something is away from you in a game. This is helpful when practising throwing or hopping for distance.

• Using a tape measure of some type (or even a hula hoop or hockey stick), have participants measure a wide variety of objects and distances inside or out. Have them take giant steps to relate it to where they are.
• Start with ground distances and move to heights on a wall.
• Have them work in teams, and compare the distances with others.

Games to Support Throwing –

(see Games & More section in this manual for descriptions):

• Bowling
• Bean Bag Golf
• Can Game
• Space Walk
• Boccia
• Football Toss
• Frisbee Golf