Mobility for Throwers
Throwers need usable movement through the shoulders, upper back, hips and ankles. Mobility should help athletes reach effective throwing positions without forcing a joint or compensating excessively elsewhere.
Before throwing, use controlled, moving versions of these exercises. Longer, relaxed stretches are usually better after training or in a separate mobility session.
Move within a comfortable range. Greater range is not automatically better: the aim is to move smoothly and control the position.
Shoulders, Chest and Arms
Overhead triceps stretch — Mobilises the back of the upper arm for overhead positions. Particularly relevant to javelin.
Cross-body deltoid stretch — Targets the back of the shoulder.
Pectoral doorway stretch — Opens the chest and front of the shoulder.
Prone elbow lifts or I-Y-T-W movements — Develop active shoulder movement and control around the shoulder blades.
The first three exercises are best used as gentle stretches after training or during a separate mobility session. Before throwing, use controlled arm movements rather than long holds.
Upper Back and Spine
Standing spinal roll-down — Moves gradually through spinal flexion. Best used during a cool-down rather than immediately before explosive throwing.
Cat–cow — Mobilises the spine through controlled flexion and extension.
Thread the needle — Develops upper-back rotation from a supported position.
Lying thoracic rotation or open book — Opens the chest and rotates the upper back while limiting movement at the pelvis.
Lower-trunk rotations — Provide gentle movement through the lower trunk and hips.
Child’s pose to sphinx or low cobra — Moves between spinal flexion and gentle extension.
Side-reaching child’s pose — Opens the side of the torso, shoulder and lat muscles.
Throwers should not try to create all their rotation through the lower back. The hips and upper back should provide most of the rotational movement.
Hips and Groin
Half-kneeling runner’s lunge — Opens the hip flexors at the front of the trailing leg.
Twisting runner’s lunge — Combines hip mobility with upper-back rotation.
Figure-four stretch — Targets the glutes and outside of the hip.
Hip 90/90 rotations — Develop active internal and external hip rotation.
Reverse clamshell — Develops active internal rotation at the hip. This is also a light strengthening exercise.
Hip rotation is especially important for discus and rotational shot put. Javelin and glide-shot athletes also need comfortable hip extension during the approach, drive and block.