Proper Throwing Mechanics: What Parents Need to Know
As a sports chiropractor working with young athletes, I frequently see overuse injuries that could have been prevented with proper throwing mechanics. Here’s what parents should understand about developing safe, effective throwing skills in young athletes.
The Kinetic Chain
Throwing is not just about the arm - it is a whole body movement that starts from the ground up. The kinetic chain involves:
Legs and hips generating the initial power
A strong core to transfer energy
Shoulder and upper back control during arm movements
Elbow and wrist delivering the final movement
Common Mechanical Errors
Lower Body
Poor stride length
Insufficient hip rotation
Landing with a stiff front leg
Improper weight transfer
Upper Body
Leading with the elbow
Dropping the throwing elbow (“M” vs. “W”)
Early trunk rotation
Age-Appropriate Development
Ages 7-9
Focus on basic mechanics
Avoid tracking speed and velocity
Practice proper footwork
Learn basic balance positions (train to become stable in awkward positions)
Ages 10-12
Introduce proper hip-shoulder separation
Develop consistent release points
Build core strength
Practice deceleration control
Ages 13-15
Refine mechanical efficiency
Increase throwing volume gradually
Implement proper warm-up techniques
Monitor fatigue levels
Warning Signs of Poor Mechanics
Watch for these red flags:
Consistent wild throws
Dropping elbow during delivery
Excessive upper body lean
Pain during or after throwing
Decreased velocity or control
Fatigue in early sessions
Prevention Strategies
Strength Development
Core stabilization exercises
Lower body power training
Scapular stability work
Flexibility Requirements
Hip mobility
Thoracic spine rotation
Shoulder range of motion
Recovery Protocols
Post-Throwing Care
Proper cool-down exercises
Adequate hydration
Quality sleep
Rest Guidelines
Follow pitch count guidelines
Observe recommended rest days
Listen to your athlete
Professional Evaluation
I always recommend regular evaluations for pitchers, especially because injury is very common when mechanics are altered. Here’s when I suggest scheduling an assessment:
Starting throwing programs
Growing rapidly
Experiencing persistent pain
Returning from injury
Changing positions or competition levels
** I suggest regular care for most athletes depending on their level and goals, however this list is of bare minimum.
Long-Term Development Focus
Building Foundations
Master mechanics before velocity
Develop full-body strength
Maintain mobility
Practice consistently and create a routine
Avoiding Common Mistakes
Over-throwing
Insufficient rest
Poor mechanical habits
Ignoring early warning signs
The Role of Parents
Support Proper Development
Encourage proper form over velocity
Ensure adequate rest between sessions
Monitor for signs of fatigue or pain
Work with qualified coaches and trainers
Communication
Keep an open dialogue about pain and discomfort (refer to previous blog)
Track throwing volumes
Seek professional evaluation when needed
When to Seek Help
Consult a healthcare professional if your athlete experiences:
Persistent pain
Decreased performance (early signs of injury/faulty movement pattern)
Mechanical changes
Recovery issues
Growth-related concerns
Remember: proper throwing mechanics developed early create the foundation for a healthy, successful athletic career. Invest in proper training, monitor development, and address issues early to prevent long-term problems.
