Overarm Throwing Technique

In this lesson you will learn how to grip the ball for an overarm throw. Hold the ball in your fingers rather than deep in your palm, with your first two fingers across or along the seam and your thumb underneath for support. A finger grip gives better control and backspin, which helps the ball travel flat and true. As you collect the ball, try to find the seam quickly, but do not delay the throw searching for a perfect grip. You will also learn that preparation begins before the ball arrives. Know where the batters are, which end is the better target, and whether you need maximum pace or a safe return. Thinking ahead means that when the ball is in your hand, your only job is to throw it well.

• Hold the ball in the fingers, not the palm
• Fingers across the seam, thumb underneath
• Do not delay searching for the seam
• Decide your target before collecting

In this lesson you will learn to get side-on to your target, the foundation of a strong overarm throw. For a right-handed thrower, the left shoulder and left hip point towards the target, with the left foot stepping in line with it. Being side-on allows your hips and shoulders to rotate through the throw, generating far more power than throwing from a chest-on position with just the arm. Your non-throwing arm points at the target to help with aim and balance, and then pulls down and in as you throw. You will learn to turn side-on quickly after collecting, using one or two small steps, so that you can release without wasting time. A good side-on position also protects your shoulder by sharing the work with your legs and trunk.

• Lead shoulder and hip point at the target
• Non-throwing arm aims at the target
• Hips and shoulders rotate for power
• Turn side-on quickly after collecting

In this lesson you will learn the crow hop, a skipping step used to build momentum before a long throw. After collecting the ball, you hop off your front foot, bring your back foot behind it and land side-on, then stride towards the target with your front foot as you throw. The crow hop transfers the energy of your run into the throw and lines your body up with the target. It is mainly used in the outfield, where distance matters. Inside the circle, a shorter shuffle or a single step is usually enough because speed of release is more important. You will practise the crow hop slowly first, then build it into a smooth sequence of collect, hop, stride and throw.

• Hop, land side-on, stride and throw
• Transfers run momentum into the throw
• Mainly used in the outfield
• A shorter shuffle suits the inner ring

In this lesson you will learn the arm action. Take the ball back with your throwing arm reaching behind you, keeping the ball facing away from the target, and your elbow at roughly shoulder height or above. As your front foot lands, your hips rotate first, then your trunk, then your shoulder, with your arm coming through last like the end of a whip. The elbow leads the hand, and the ball is released in front of your head with your fingers behind it. You will learn that keeping the elbow up helps protect your shoulder and elbow, while a low, slinging elbow is less efficient and places more strain on the joint. The power should feel as though it comes from your legs and body, with the arm finishing the job.

• Reach back with the elbow at shoulder height or above
• Hips, then trunk, then shoulder, then arm
• Elbow leads the hand
• Release in front of the head

In this lesson you will learn how the follow-through creates accuracy. After releasing the ball, your throwing arm should continue across your body towards the opposite hip, and your back leg should come through so that you finish facing the target. Stopping the arm abruptly after release reduces accuracy and increases strain on the shoulder. Keep your eyes on the target throughout. You will also learn to aim for a flat throw that arrives at the keeper or bowler at around bail height, ideally on the full or with one long, flat bounce. A high, looping throw takes longer to arrive and gives batters time to complete their run. Practise hitting a target such as a cone or the keeper's gloves at gradually increasing distances.

• Throwing arm continues across the body
• Back leg comes through to face the target
• Aim to arrive around bail height
• Flat throws beat high, looping throws

In this lesson you will learn to choose the right end. As a general guide, throw to the end the batters are running towards if a run-out is possible, and to the wicketkeeper if there is no clear chance, because the keeper's gloves make for a reliable collection. The bowler or another fielder may need to move to the stumps to receive the throw. Listen for calls from your keeper, bowler and captain, who often have a clearer view of where the batters are. You will learn that throwing to the wrong end, or to an end with nobody standing at the stumps, can give away overthrows. Clear calls and quick decisions turn good technique into wickets and saved runs.

• Throw to the end the batter is running to
• No clear chance: return to the keeper
• Listen for keeper, bowler and captain
• Check someone is at the stumps

In this lesson you will learn how to look after your shoulder and elbow. Throwing hard places considerable stress on the joints, especially early in the season or when you are not warmed up. Always warm up thoroughly, starting with gentle throws over short distances and building up gradually. Avoid repeated maximum-effort throws in training, especially for juniors, and plan rest between hard throwing sessions. Stop if you feel pain, rather than throwing through it. Strength and mobility work for the shoulder, upper back and core can help, ideally guided by a qualified professional. This lesson gives general guidance only and is not a substitute for professional or medical advice. If you have ongoing pain or an injury, speak to a qualified physiotherapist or medical professional before throwing.

• Warm up and build distance gradually
• Limit repeated maximum-effort throws
• Stop if you feel pain
• Seek professional advice for ongoing pain