Shoulder and Chest mobility

Throwers need enough shoulder and chest mobility to reach effective delivery positions without compensating excessively through the lower back. This is especially important in the javelin withdrawal and delivery, but it also supports the arm path in discus and shot put.

Triceps stretch

Raise one arm overhead and bend the elbow so that your hand moves towards your upper back. Use your opposite hand to apply gentle pressure to the elbow.

Keep your ribs controlled rather than arching your lower back. Repeat on the other side.

Deltoid stretch

Bring one arm across your chest at shoulder height. Use your opposite arm to draw it gently towards your body.

Keep the stretching shoulder relaxed and away from your ear. Repeat on the other side.

Pectoral stretch

Place your hand or forearm against a wall or doorway. Keeping the shoulder relaxed, slowly rotate your body away until you feel a comfortable stretch across your chest and the front of your shoulder.

Use a position that does not create pinching in the shoulder. Repeat on the other side.

Elbow lifts

Lie face down with your elbows bent. Gently lift your elbows away from the floor without shrugging your shoulders or forcing the movement.

Repeat with your arms in several positions: overhead, level with your shoulders and close to your sides. This encourages control around the shoulder blades through different arm positions.

Use mobility to support your technique

Mobility creates access to throwing positions, but athletes must also be strong enough to control those positions. Combine this routine with appropriate core, hip and shoulder-strength work, event-specific drills and regular technical coaching.