Mobility for Throwers
Throwers need usable, controlled movement through the shoulders, upper back, hips and ankles. This mobility allows the body to create effective positions, transfer force through the kinetic chain and accelerate the implement without placing unnecessary strain on one joint.
Good mobility is not simply about being flexible. Athletes must be able to control the available range while moving at speed. Restricted movement in one area can cause another part of the body to compensate—for example, limited upper-back or hip mobility may place extra demand on the shoulder or lower back.
Mobility exercises should therefore be comfortable, controlled and relevant to the throwing movement. Never force a joint into position or continue through sharp pain. The aim is to move freely and confidently while remaining stable enough to produce and control force.
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.