Basics of throwing

Throwing is a crucial event in athletics that requires a combination of strength, technique, and mental focus. Whether you’re a beginner or an experienced thrower, understanding the basics of throwing can help you improve your performance and achieve your goals.

In this article, we’ll cover some of the key elements of throwing technique, as well as some training tips to help you get the most out of your throwing workouts.


The first step in throwing is to grip the implement correctly. Whether you’re throwing a shot put, discus, or javelin, your grip should be firm but not too tight. You should hold the implement with your fingers and thumb wrapped around the top, and your wrist should be straight and relaxed.


Footwork is another critical aspect of throwing. Before throwing, you should start by standing in a balanced and athletic stance with your feet shoulder-width apart. As you start to initiate the throw, you’ll need to take a series of steps that will vary depending on the event you’re competing in.

Release Technique

The release technique is where the actual throwing motion takes place. As you approach the release point, your body should be in a balanced and controlled position. You should aim to release the implement at the highest point of your throw, with a smooth and consistent motion.


The follow-through is the final step of the throwing motion, and is just as important as the release itself. Your follow-through should be controlled and balanced, with your non-throwing arm acting as a counterbalance. This will help you to maintain your balance and avoid injury.

Training Tips

To improve your throwing technique and performance, it’s important to incorporate specific throwing drills into your training regimen. These can include drills such as medicine ball throws, rotational throws, and specific event practice, which can help to improve your strength, power, and technique.

In addition to these drills, strength training can also be beneficial for improving throwing performance. Exercises such as squats, deadlifts, and overhead presses can help to develop the strength and power needed for throwing.

Finally, it’s important to maintain proper recovery practices to avoid injury and allow your body to fully recover between workouts. Make sure to incorporate stretching, foam rolling, and rest days into your training regimen, and listen to your body to avoid overtraining.


Mastering the basics of throwing is essential for improving your performance in athletics. By focusing on elements such as grip, footwork, release technique, follow-through, and training tips, you can develop the skills and strength needed to become a successful thrower.