Throwing Techniques Mastery

Overview

A 60-minute Physical Education session designed for 20 students aged 11-12, focusing on the technical skills involved in throwing the javelin, discus, and shot put. The lesson adheres to the UK National Curriculum for Physical Education (Key Stage 3) and emphasises technique development, coordination, and safe practice to enhance performance and confidence in these track and field events.

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Learning Objectives

By the end of the lesson, students will:

• Demonstrate correct throwing techniques for javelin, discus, and shot put.
• Understand the key biomechanical principles behind each throwing event.
• Identify and correct common technical errors.
• Appreciate safety considerations when practising these events.
• Improve coordination, strength, and accuracy in throwing.

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Curriculum Links

• National Curriculum for Physical Education, England (Key Stage 3):

  • Develop competence, control and fluency in a range of physical activities and apply these in different competitive situations
  • Understand and apply the principles of different athletic events, including throwing techniques
  • Develop effective communication and collaboration in team activities and peer feedback

• Youth Sport Trust – Athletic Development Focus

  • Skill progression in throwing events through technique mastery
  • Promotion of safe practice and injury prevention in athletics

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Equipment

• 6 foam or lightweight javelins (age-appropriate for safety)
• 6 training discus (plastic or rubber)
• 6 light shot puts (rubber or foam)
• Marking cones or lines for throwing zones
• Measuring tapes
• Safety barriers or designated throwing areas
• Video recording device (optional, for technique feedback)
• Whiteboard or flipchart for visual explanations

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Group Size and Setup

• Class Size: 20 students

• Groups: Divide into 3 groups (~6-7 per group), rotating through stations (javelin, discus, shot put) every 18 minutes with a short transition break.

• Each station will have an instructor or lead student assigned to give specific feedback.

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Lesson Breakdown

1. Introduction and Warm-up (10 minutes)

• Objective: Prepare body for explosive throwing activity and introduce session objectives.

• Activities:

  • Dynamic warm-up (5 minutes):
    • Jogging, high knees, butt kicks, arm swings, trunk rotations.
  • Mobility drills focused on shoulders, hips, wrists.
  • Activation exercises for core and leg muscles (e.g., lunges, planks).

• Teacher Tip: Emphasise warming up the throwing arm’s shoulder girdle to prevent injury.

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2. Station Rotation (3 x 18 minutes: Javelin, Discus, Shot Put)

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Station 1: Javelin Technique

• Focus: Grip, approach run, throwing angle, follow-through.

• Key Technical Points:

  • Hold the javelin near the cord grip with a relaxed yet firm grip.
  • Use a straight arm approach with a smooth run-up.
  • Shoulder rotation to generate torque.
  • Throw with elbow leading and release at approximately 30-36 degrees.
  • Follow through with body and arm to avoid injury.

• Drills:

  • Static throws focusing on grip and release angle.
  • Short run-up throws with emphasis on foot placement and balance.
  • Partner feedback on posture and arm position.

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Station 2: Discus Technique

• Focus: Stance, spin technique, release angle, and balance.

• Key Technical Points:

  • Proper grip with fingers around the discus rim.
  • Balanced stance and controlled rotational movement.
  • Use of hips and shoulders to generate power.
  • Release with wrist snap at about 35-40 degrees elevation.
  • Maintain posture through the spin and landing.

• Drills:

  • Pivot drills to develop rotational feel without throwing.
  • Stationary releases focusing on wrist snap and release angle.
  • Slow motion spins emphasizing footwork.

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Station 3: Shot Put Technique

• Focus: Grip, stance (glide or spin method), release, and balance.

• Key Technical Points:

  • Hold the shot at the base of the fingers, resting on the neck.
  • Emphasise power generated from legs and hips.
  • Use of explosive leg drive in the glide technique or rotational footwork in spin technique.
  • Release with arm extension and wrist flick at about 40-42 degrees.
  • Follow through without crossing the throwing circle boundary.

• Drills:

  • Standing throws to practice release technique.
  • Glide step practice focusing on foot placement and timing.
  • Partner observation for technique feedback.

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3. Cool Down and Reflection (7 minutes)

• Gentle jogging and stretching concentrating on arms, shoulders, hips, and legs.

• Group discussion or paired reflection on:

  • What technique improvements did they notice?
  • Challenges encountered and how they overcame them.
  • Safety reminders for throwing events.

• Encourage students to set personal goals for improving technique further.

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Assessment and Feedback

• Continuous formative assessment through observation and questioning during stations.

• Use peer feedback by allowing students to observe each other’s technique and provide positive critiques.

• Optional: Video recording throws at each station for playback and self-assessment.

• Informal teacher notes on individual student progress and challenges to inform next sessions.

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Differentiation and Inclusion

• Provide alternative equipment sizes and weights to cater for varying strength and skill levels.

• Allow students with physical disabilities to participate in modified activities, such as seated throws or using lighter implements.

• Encourage students to work at their own pace, focusing on personal mastery rather than competition.

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Safety Considerations

• Clear throwing zones and ensure no one stands in front of or alongside the thrower.

• Use appropriate lightweight equipment to minimise injury risk.

• Emphasise proper warm-up and careful technique to prevent strains.

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WOW Factor: Interactive Technology Integration

• Incorporate a slow-motion video analysis app (using tablets or smartphones) where students can record their throws and instantly see biomechanical breakdowns.

• Use this technology to highlight aspects such as angles of release, body posture, and arm motion. This high-tech feedback loop greatly enhances understanding and engagement.

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Teacher Reflection Prompts

• How effectively did the students demonstrate improved throwing techniques?

• Did the rotation system maintain student engagement and maximise active participation?

• How well was the safety protocol implemented and followed?

• In what ways did the peer feedback and video technology influence student learning?

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This lesson plan ensures a comprehensive, engaging, and safe approach to mastering fundamental throwing techniques, aligned to UK educational standards and best practices in physical education pedagogy.