Having the ability to launch the ball deep into the opposition’s half can create goal-scoring opportunities and force defensive errors, much like a corner or free kick, so it's true to say that a player who possesses a long throw-in has a weapon that can completely change a game.
Players with naturally long throws however often seem to have an effortless ability to send the ball great distances, leaving teammates and opponents wondering how they do it? Whilst some of this advantage comes from natural attributes like arm length and flexibility, the good news is that throw-in power can be developed and improved through training. By focusing on technique, strength, and mobility, any player can turn their throw-in into a key asset that gives them an edge on the pitch.
Why Some Players Have a Naturally Longer Throw
This natural ability is often down to a combination of biomechanical advantages and neuromuscular efficiency, such as:
Limb Length: Players with longer arms have a mechanical advantage, as a greater lever length allows for increased force generation.
Joint Mobility: High mobility in the shoulders and thoracic spine enables a greater range of motion, leading to more power in the throw.
Tendon Elasticity: Some athletes naturally have stiffer tendons, which allow for more efficient energy storage and release during explosive movements like a throw-in.
Neuromuscular Coordination: Efficient coordination between the core, upper body, and lower body can result in a smoother and more powerful throw-in, even without a significant strength base.
Previous Sporting Experience: Players who have participated in sports that require overhead power (such as javelin, badminton, or basketball) often develop better throw-in ability without specific training.
Mechanics of an Effective Throw-In
A long and accurate throw-in relies on a combination of correct body positioning, efficient force transfer, and precise release mechanics. Small technical improvements can make a significant difference in distance.
Grip and Hand Position: Spread both hands evenly on either side of the ball for a firm grip, ensuring control and spin. A weak grip can result in a lack of stability, reducing accuracy and power.
Bringing the Ball Behind the Head: As the ball is drawn back, the triceps and shoulders stretch, storing elastic energy that is released explosively during the throw. However, to maximise power, this must be a fast transition. Delaying or pausing at the back will cause the stored elastic energy to dissipate, reducing the effectiveness of the throw.
Shoulder and Triceps Engagement: The stretching of the triceps and shoulder muscles plays a critical role in building force. A fully extended range of motion at the start of the throw maximises power output, as these muscles contract forcefully to propel the ball forward. The faster the transition from the stretch to the explosive release, the greater the power.
Elbow Flexion and Extension: As the ball is released, a powerful extension at the elbow adds extra force to the throw. The flexion phase during the wind-up loads the triceps, and as the arms rapidly extend forward, this energy is used to drive the ball further. A well-timed elbow extension ensures that the final push-off from the arms maximises distance.
Core Engagement: The power of a throw-in starts in the core. A strong trunk allows for better force transfer from the lower to the upper body. Tensing the core as the ball is released increases stability and enhances this force transfer.
Leg Drive: A slight bend in the knees, combined with a forceful push off the ground, generates forward momentum, increasing throwing force. The legs act as the base of the throw, providing the foundation for an explosive movement.
Follow-Through: Fully extending the arms and directing the fingers ensures accuracy and distance, allowing the ball to reach its target efficiently. A smooth follow-through reduces unnecessary spin and improves control over the trajectory.
Strength Training for Throw-In Power
Strength training plays a key role in increasing throw-in distance by enhancing power production and stability. A well-structured programme targets upper-body strength, core stability, and lower-body force transfer.
Upper Body Strength
Building strength in the shoulders, arms, and upper back improves the force output of the throw.
Overhead Shoulder Presses: Strengthens the deltoids and triceps, which are responsible for propelling the ball forward.
Push-Ups: Builds pressing strength and shoulder stability, essential for powerful throws.
Medicine Ball Overhead Throws: Mimics the throwing motion, reinforcing explosive arm movement and power transfer.
Lat Pulldowns or Pull-Ups: Strengthens the lats and upper back, improving posture and force output.
Core Strength
A strong core ensures stability and effective energy transfer from the lower to the upper body. Without core stability, much of the force generated in the legs is lost before it reaches the arms.
Russian Twists: Improves rotational power, allowing the torso to contribute more force to the throw.
Hanging Leg Raises: Strengthens the lower core, preventing energy leaks during the throwing motion.
Pallof Presses: Enhances anti-rotational control, ensuring all force is directed into the throw.
Dead Bug Variations: Improves coordination between the upper and lower body for smoother movement.
Lower Body Strength
The legs act as the foundation of a powerful throw-in, providing the stability and force needed to generate momentum.
Squats: Develops overall leg strength, improving stability and power transfer.
Lunges: Enhances balance and unilateral strength, both key for a stable throw.
Box Jumps: Builds explosive power, helping with force generation from the legs.
Mobility and Flexibility
Even the strongest players can struggle with their throw-ins if they lack the mobility to execute a full range of motion. Improving flexibility in key areas will allow for more fluid and powerful throws.
Thoracic Spine Mobility: A well-mobilised upper back allows for a greater throwing arc. Foam rolling and rotational stretches help increase range of motion.
Shoulder Flexibility: Throwing power is limited by tight shoulders. Resistance band dislocates and overhead reaches keep the shoulders loose, reducing strain and enabling a full range of movement.
Hip Mobility: Limited hip flexibility can restrict power transfer. Lunges with torso rotations improve hip mobility, ensuring a smoother, more powerful throwing motion.
Throwing Drills for Maximum Distance
Perfecting technique through repeated practice is essential for improving throw-in power. These drills reinforce proper mechanics and build endurance in the muscles used during the throw.
Weighted Ball Throws: Using a heavier ball in training strengthens the shoulders, arms, and wrists, improving power without compromising technique.
One-Knee Throws: By isolating the upper body, this drill focuses on arm and shoulder strength while ensuring proper follow-through.
Running Start Throws: Taking a few steps before releasing the ball builds momentum, increasing distance and replicating in-game scenarios.
Summary
Improving throw-in power requires a combination of strength, technique, and mobility. A stronger upper body ensures a forceful release, while core stability and lower-body drive maximise power. Mobility and flexibility help optimise movement, and targeted drills refine mechanics.
While some players naturally have a longer throw due to factors such as limb length, mobility, and tendon elasticity, structured training can help any player add distance and precision to their throw-ins. By addressing these areas, players can turn their throw-ins into a valuable asset on the pitch, providing their team with a tactical advantage.
The Elite Football Athlete programme incorporates everything discussed above, click below for more details:
References:
Ridderikhof, M. L., Ball, K. A., & Farrow, D. (2020). Throw-in techniques and biomechanics in soccer: A systematic review. Sports Biomechanics, 19(6), 792-815.
Newton, R. U., Gerber, A., Nimphius, S., & Sáez de Villarreal, E. (2006). Training for explosive performance: Plyometrics and upper-body power. Strength and Conditioning Journal, 28(3), 22-31.
Gillespie, J. M., & Keenum, S. (1987). A comparison of strength training methods and the effects on dynamic upper body strength. Journal of Applied Sport Science Research, 1(1), 44-50.
van Muijen, M. J., Foster, D. H., & Huijing, P. A. (1991). Muscle function and coordination in overarm throwing movements. Medicine & Science in Sports & Exercise, 23(3), 301-310.
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