Preparation Phase
Throwing Phase
Follow Through
Start out holding the ball with both hands on either side. Extend both arms back behind your head while arching your back. As you bring your arms forward over the head, step forward with the foot you feel most comfortable with, while dragging the other toe on the ground for traction. You should release the ball after you pass your head, then follow through with your arms.
SHOULDERS
Shoulder girdle- elevation and upward rotation
Bilaterally rotate shoulder joints, adduct shoulder girdle so arms are overhead
Abduct the shoulder girdle when throwing the ball forward
Shoulder joint- hyperflexion (when hands behind head)
Extension when throwing the ball forward and following through.
HIPS
Neutral
TRUNK
Slightly extend your upper body back when bringing the ball behind your head. Flex forward to help give force to the throw.
KNEES
For my throw in, I step forward with my right leg. Therefore my right knee is flexed slightly when in the throw, and left knee is in extension while the toe is dragging.
ANKLES
The right ankle is neutral, the left ankle is in plantar flexion during the toe drag.
DRILLS
An effective way to work on throw ins would be to work on upper body strength. You can work the necessary muscles through push ups, pull ups, butterflies, or basically any upper body muscular workouts. It is also important to have a lot of lower body strength, which also helps to propel the ball forward. As far as drills for this skill go, the best way to improve the throw in is to keep practicing it. Have players work with a partner to throw to different targets of various distances, so the player can work on both their aim, and strength of throw.
