Lesson 6 - Power and Distance Throwing
Whole-Body Technique
•Year 4
•Athletics
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How can we use our whole body to generate maximum power when throwing for distance?
Learning Objectives
- To develop power and technique when throwing for distance
- To understand how weight transfer creates throwing power
- To explore five different throwing techniques and their effectiveness
Key Outcomes
- Students will demonstrate improved throwing distance through proper weight transfer
- Students will execute five different throwing techniques with correct form
- Students will understand the biomechanics of power generation in throwing
Equipment & Resources Required
One ball per pair, distributed at each station
Alternative: Medicine balls, foam balls for safety
Two cones per student for start line and distance marking
Alternative: Bean bags, rope markers
One per station for accurate distance recording
Alternative: Metre sticks, marked ground measurements
Clear technique instructions displayed at each station
Alternative: Laminated instruction cards
Key Vocabulary
The combination of strength and speed to generate maximum force
Moving your body weight from back foot to front foot during the throw
Continuing the throwing motion after releasing the ball
The force gained by moving body parts in sequence
The angle at which the ball leaves your hands
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic throwing and catching skills
- Understanding of safe throwing practices
- Experience with measuring and recording distances
Current Skills
- Weight transfer in throwing actions
- Five specific throwing techniques for distance
- Power generation through coordinated body movement
Next Steps
- Application of throwing techniques in athletics events
- Advanced biomechanics of throwing sports
- Competition throwing with accurate measurement
Milestone Indicators
Key Teaching Points
- Weight transfer from back foot to front foot is the foundation of all powerful throwing
- Strength plus speed equals power - emphasise explosive movements rather than just effort
- Honest measurement builds integrity - mark where ball first lands, not where it rolls
- Different techniques suit different body types - encourage experimentation and personal discovery
- Whole-body coordination generates more power than arm strength alone
- Safety through clear commands and positioning is essential for throwing activities
- Progressive skill building - technique first, then power development
Common Misconceptions
- Throwing power comes only from arm strength - correct by emphasising legs and trunk as power source
- Harder throwing always means further distance - teach that technique and timing create optimal power
- All techniques should work equally for everyone - explain individual differences and strengths
- Weight transfer means just stepping forward - clarify the loading and explosive release concept
- The overhead heave is just throwing backward - explain the sophisticated coordination required
SEN Adaptations
ADHD
- Use clear timing signals, provide regular movement breaks, assign leadership roles to channel energy positively
dyspraxia
- Break down each technique into smaller steps, provide extra practice time, use verbal cues to support movement coordination
autism spectrum
- Provide clear visual schedule of station rotations, allow preview of all techniques, offer quiet space if overwhelmed by activity
visual impairment
- Use bright coloured balls and cones, provide verbal descriptions of all techniques, assign sighted partner for measurement guidance
hearing impairment
- Use clear visual demonstrations, hand signals for throw/collect commands, written instruction cards at each station
physical disability
- Adapt throwing positions for wheelchair users, use lighter equipment or reduce distances, focus on technique over distance
Cross-Curricular Links
Maths
Measuring distances in metres, comparing and ordering distances, calculating improvements, understanding angles and trajectories
Science
Forces and motion, gravity and projectiles, biomechanics of human movement, energy transfer from potential to kinetic
Geography
Understanding distance measurements, cardinal directions for throwing, spatial awareness and positioning
PSHE
Perseverance when techniques are challenging, honesty in measuring distances, encouraging others during difficult learning
Teacher Guidance
Positioning
Central location within circular station formation to observe all groups and maintain safety oversight
Observation Focus
Watch for weight transfer technique, measure partner positioning for safety, and engagement levels during rotations
Intervention Points
Step in to correct unsafe throwing or measuring practices, provide technique reminders for struggling students, manage timing and transitions
Demonstration Notes
Always demonstrate techniques with exaggerated movements for visibility, emphasise weight transfer in every technique, use countdown for explosive movements
Verbal Cues
- •'Lean back, drive forward!'
- •'Power from your legs!'
- •'Follow through with your hands!'
- •'Back foot to front foot!'
Safety Considerations
Space & Surface Requirements
Space Requirements
Large outdoor area minimum 40m x 40m, or indoor sports hall with high ceiling
Surface Check
Level, dry surface free from obstacles, adequate grip for explosive movements
Equipment Safety
Safety Checks
- •Check basketballs are properly inflated and free from damage
- •Ensure cones are soft-edged and brightly coloured
- •Verify throwing zones are clearly marked and separated
Risk Management
Key Risks
- •Ball strikes to other students
- •Collisions during station rotations
- •Overexertion during explosive throwing movements
- •Slips during weight transfer movements
Risk Mitigation
- •Circular station formation with outward throws eliminates crossover
- •Clear 'throw' and 'collect' commands prevent students in throwing zones
- •Progressive warm-up prepares muscles for explosive movements
- •Partner system ensures supervision and measurement safety
Supervision & Emergency Procedures
Supervision Points
- •Central position provides visibility of all five stations
- •Monitor throwing zones during rotations for safety compliance
- •Watch for proper technique to prevent injury from poor form
Emergency Procedures
Stop all activity immediately with whistle signal, assess injury, provide appropriate first aid, clear space for emergency access if needed