Throwing

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Throwing

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No.1 - Chest Pass against a Wall

View Practice Video

The Set Up: 1 player working with 1 ball and a wall. Player to stand 2m away from the wall.

The Practice: Using a chest pass, players are to step into the pass and pass the ball to the wall. The aim is to get the strength into the pass so the ball rebounds straight back to her. No chicken wings allowed so attention to technique is required.

Progression: Move away from the wall as you improve.

Teaching Points

  • Both hands in the shape of a W behind the ball
  • Elbows are in and relaxed
  • Feet are hip distance apart with relaxed knees
  • Step into the pass and follow through fast with the arms
  • As the ball is released, a small flick of the wrists will add some extra power
  • Keep arms out stretched to collect the rebound
  • Transfer the weight back to the starting position once received

Common Errors:-

  • Chicken wings (elbows out)
  • Static pass so no transference of weight when making the pass
  • The follow through is not completed to full extension losing some power


No.2 - Shoulder Pass against a Wall

View Practice Video

The Set Up: 1 player working with 1 ball and a wall. Player to stand 2m away from the wall.

The Practice: Using a shoulder pass, players are to step into the pass and pass the ball to the wall. The aim is to get the strength into the pass so the ball rebounds straight back to her. The ball will start from a higher position but will still be hard, flat and fast.

Teaching Points

  • Step in to the pass using opposite leg to throwing arm
  • Hand outstretched behind the ball with elbow low
  • Body turns slightly sideways as ball is released
  • Transfer weight by stepping forward, this movement helps with the power of the pass
  • Follow through to where you want the ball to go
  • Flick the wrist at the end of the flow to add more power
  • The faster the follow the through, the faster the speed of the ball
  • If players do not have the strength to hold the hand behind the ball, the second hand can be used to balance the ball in-front

Common Errors:-

  • Stepping in with the same leg as throwing arm
  • Hand under the ball causing a high trajectory
  • Follow through is not completed therefore losing power
  • Gap can be seen between the ball and the hand


No.3 - Bounce Pass against a Wall

View Practice Video

The Set Up: 1 player working with 1 ball and a wall. Player to stand 2m away from the wall.

The Practice: Using a bounce pass, players are to step into the pass and push through the ball to the wall. The aim is to get the strength into the pass so the ball rebounds straight back to her. The only difference between a chest pass and a bounce pass is the follow through. You still push through the ball rather than push over the ball therefore giving the ball more power.

Teaching Points

  • Both hands in the shape of a W behind the ball
  • Elbows are in and relaxed
  • Feet are hip distance apart with relaxed knees
  • Step into the pass and follow through fast with the arms
  • As the ball is released, a small flick of the wrists will add some extra power
  • The power goes through the ball as the ball is directed to hit the floor 2/3rd the distance between wall and player
  • Keep arms out stretched to collect the rebound
  • Transfer the weight back to the starting position once received

Common Errors:-

  • Chicken wings (elbows out)
  • Static pass so no transference of weight when making the pass
  • The follow through is not completed to full extension losing some power
  • Hands push over the ball rather than through it causing the ball to bounce higher and therefore making it easier to intercept


No.4 - Underarm Pass against a Wall

View Practice Video

The Set Up: 1 player working with 1 ball and a wall. Player to stand 2m away from the wall.

The Practice: Using an underarm throw, players are to step into the pass taking the throwing arm back slightly. The arm follows through towards the ball releasing the ball to the wall. As the ball rebounds, player to catch the ball and continue the practice. Try using both arms.

Teaching Points

  • Step into the pass using opposite leg to arm
  • 1 hand under the ball
  • Arm to swing backwards to add power to the pass
  • Follow-through is direct and faces where the ball is required to go
  • If ball is unbalanced before release, player can use 2nd hand in-front to balance the ball

Common Errors:-

  • Players release the ball too high so trajectory is ‘up’ rather than ‘flat, hard and fast’
  • Players step in to the pass with the same leg as throwing arm
  • Follow through is not completed therefore losing power


No.5 - Chest Pass

View Practice Video

The Set Up: 2 players working with 1 ball. Players to stand 2m away from each other.

The Practice: Pairs to practice chest passes between them concentrating on technique.

Progression: Increase the distance between the players as you improve.

Teaching Points

  • Both hands in the shape of a W behind the ball
  • Elbows are in and relaxed
  • Feet are hip distance apart to start with with relaxed knees
  • Step into the pass and follow through fast with the arms
  • As the ball is released, a small flick of the wrists will add some extra power
  • Keep arms out stretched to collect the rebound
  • Transfer the weight back to the starting position once received

Common Errors:-

  • Chicken wings (elbows out)
  • Static pass so no transference of weight when making the pass
  • The follow through is not completed to full extension losing some power


No.6 - Shoulder Pass

View Practice Video

The Set Up: 2 players working with 1 ball. Players to stand 2m away from each other.

The Practice: Pairs to practice shoulder passes between them concentrating on technique.

Progression: Increase the distance between the players as you improve

Teaching Points

  • Step in to the pass using opposite leg to throwing arm
  • Hand outstretched behind the ball with elbow low
  • Body turns slightly sideways as ball is released
  • Transfer weight by stepping forward, this movement helps with the power of the pass
  • Follow through to where you want the ball to go
  • Flick the wrist at the end of the flow to add more power
  • The faster the follow the through, the faster the speed of the ball
  • If players do not have the strength to hold the hand behind the ball, the second hand can be used to balance the ball in-front

Common Errors:-

  • Stepping in with the same leg as throwing arm
  • Hand under the ball causing a high trajectory
  • Follow through is not completed therefore losing power
  • Gap can be seen between the ball and the hand


No.7 - Bounce Pass

View Practice Video

The Set Up: 2 players working with 1 ball. Players to stand 2m away from each other.

The Practice: Pairs to practice bounce passes between them concentrating on technique.

Progression 1: Increase the distance between the players as you improve

Progression 2: Deliver the bounce pass with 1 hand only which is a great way to pass the ball around tall or jumping defence

Teaching Points

  • Both hands in the shape of a W behind the ball
  • Elbows are in and relaxed
  • Feet are hip distance apart with relaxed knees
  • Step into the pass and follow through fast with the arms
  • As the ball is released, a small flick of the wrists will add some extra power
  • The power goes through the ball as the ball is directed to hit the floor 2/3rd the distance between wall and player
  • Keep arms out stretched to collect the rebound
  • Transfer the weight back to the starting position once received
  • Progression 2: Step in using the opposite leg to the throwing arm and step across throwers body
  • Progression 2: Turn shoulder of non throwing arm to help guard the ball from the defender when stepping into the pass

Common Errors:-

  • Chicken wings (elbows out)
  • Static pass so no transference of weight when making the pass
  • The follow through is not completed to full extension losing some power
  • Hands push over the ball rather than through it causing the ball to bounce higher and therefore making it easier to intercept
  • Progression 2: Players step in on the same leg as throwing arm which means they are opening up their body for the defenders to mark the pass


No.8 - Underarm Pass

View Practice Video

The Set Up: 2 players working with 1 ball. Players to stand 2m away from each other.

The Practice: Pairs to practice under arm passes between them concentrating on technique.

Progression: Increase the distance between the players as you improve.

Teaching Points

  • Step into the pass using opposite leg to arm
  • 1 hand under the ball
  • Arm to swing backwards to add power to the pass
  • Follow-through is direct and faces where the ball is required to go
  • If ball is unbalanced before release, player can use 2nd hand in-front to balance the ball

Common Errors:-

  • Players release the ball too high so trajectory is ‘up’ rather than ‘flat, hard and fast’
  • Players step in to the pass with the same leg as throwing arm
  • Follow through is not completed therefore losing power


No.9 - Overhead Pass

View Practice Video

The Set Up: 2 players working with 1 ball. Players to stand 2m away from each other.

The Practice: Pairs to practice the overhead pass between them concentrating on technique, stepping into the pass with a solid follow through and not over arching the back.

Progression: Increase the distance between the players as you improve.

Teaching Points

  • Step into the pass so protecting your lower back
  • Ball is held high and is drawn back slightly above the head
  • Hands are behind the ball in a W shape
  • As the player steps forward, the arms follow through to where they want the pass to go
  • The ball is released when the arms are high with the aim of a flat, hard pass to team mates

Common Errors:-

  • Players over arch their back like a football throw
  • Ball is released too high causing the ball to arch up and over – this allows defenders more time to intercept the pass
  • Players hands are to the side of the ball which takes away an element of power
  • Follow through is too slow reducing the speed of the pass


No.10 - Decision Passing

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The Set Up: 2 players working with 1 ball. Players to stand 3m away from each other. Player A is the feeder and starts with the ball. Player B is the worker.

The Practice: Player B can either drive forward or on an angle. The feeder reacts and passes a chest or bounce pass to the forward movement OR a shoulder pass to the angled run.

Teaching Points

For the feeder:-

  • Step in to each pass concentrating on technique for the chose pass
  • React correctly to the workers movement
  • Ensure the bounce pass is positioned correctly between the feeder and the moving player

For the worker:-

  • Be confident in the run either forward or on an angle
  • Position a spot/cone to ensure the angle is 45 degrees
  • Land correctly, aim to land on the outside leg to then step in to the pass towards Player A

Common Errors:-

  • Commitment to the run is not decisive enough making it hard for the feeder to make a quick decision on the correct pass to use
  • The angled run of the worker is too wide allowing a defensive player to intercept more easily


No.11 - Timing the Pass

View Practice Video

The Set Up: 2 players working with 1 ball. Players to stand 2m away from each other with a cone in line with Player B making a triangle with the other 2 players. Player A is the feeder and starts with the ball. Player B is the worker.

The Practice: Player B runs to the cone and pushes off with the outside foot returning to the original position to receive a flat pass from the feeder. The feeder must time the pass so Player B and the ball arrive at the same time.

Progression: Change the position of the cone so sprinting to receive the ball from a different angle. Feeder will then change the type of pass being used.

Teaching Points

For the feeder:-

  • Step into the pass so facing the space to which Player B is running
  • Slowly build up the speed of the pass as players get used to the timing

For the worker:-

  • Jog to the cone and push off from the outside leg i.e if running to the left then the left foot is the outside leg and the leg furthest away from the feeder
  • Change direction and change speed so sprinting back to original position
  • Signal to where you want the ball
  • Land with bended knees within hip distance apart to ensure balance
  • Control body and step into the pass when feeding back to the feeder

Common Errors:-

  • The feed and player do not connect as timing is incorrect
  • Player B jogs in both direction therefore not driving onto the ball
  • Player B not being balanced when passing the ball back to the feeder


No.12 - Chest and High Passing

View Practice Video

The Set Up: 2 players working with 1 ball. Player A and player B start 2 – 3m apart. Player A is the feeder and Player B the worker.

The Practice: Player B sprints forward towards the feeder to receive a strong chest pass. Player B lands controlled and balanced before passing the ball back to the feeder. Player B then turns sideways and either sidesteps or runs away from the feeder to receive a higher shoulder pass.

Teaching Points

For the feeder:-

  • Step in to the pass
  • Concentrate onto the follow through and positioning of the pass

For the worker:-

  • Sprint forward using arms and focusing on the ball
  • Ensure the body is balanced before passing the ball back to the feeder
  • Sidestepping back: keep facing forward, knees bent taking small steps
  • Running back: keep facing forward so feet and hips are facing to the back but head is facing front so eyes are always on the ball
  • When receiving the high pass, drive upwards to snatch the ball in landing balanced. Driving off 2 feet will help

Common Errors:-

  • Feeder not pushing the pass high enough to test the worker
  • Worker not driving forward fast enough and then gaining balance
  • Movement backwards is not controlled and eyes come off the ball
  • When driving for the high pass, weight is off set so player driving up and back on an angle rather than driving upwards only


No.13 - Give and Go

View Practice Video

The Set Up: 4 players working with 1 ball. Players position themselves on a line with around 2m between them. Player A, the front player, starts with the ball.

The Practice: Player B runs towards player A and receives an accurate chest pass, pivots and passes to Player C who is running forward. Once player A has released the pass, she runs to the back of the line so the passing is continuous.

Progression 1: Players to start further away from each other using shoulder passes.

Progression 2: Players to start closer to each other using bounce or under arm passes.

Progression 3: Players to run on a 45 degree angle when receiving the pass.

Teaching Points

  • Timing is important for both feeder and worker
  • Worker to sprint forward, land with bent knees controlling the pivot OR turning in the air

Common Errors:-

  • Players trying to pass too quickly and not concentrating on technique
  • The feed is not positioned correctly and putting pressure on the worker to control the ball as well as concentrating on their landing OR turning in the air
  • Once players have run to continue the line, they are not in a ready position to start their sprint. This with affect technique






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