Pose Method of Throwing

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Just like the rest of the Pose Method techniques, the Pose Method of Throwing is a system for teaching human movement, throwing in this case, through key body positions or poses that allow for the best and most efficient movement/energy transfer in our gravity controlled environment.

While all techniques have different key poses and a different number of them per sport discipline (for example, there are three poses when it comes to baseball and discus throwing, and there is only one in running), they all have one thing in common – our body works with gravity and other forces (not against them) and operates as a unit at all times.

There is a world of difference between throwing using your whole body and throwing with your arm. While the first one gets you the most out of an effort, the latter one has a sad trail of injured arms. If used correctly, elbows and shoulders, like any other body part for that matter, will last a lifetime.

So what is the correct technique for throwing? The actual technique will be described in the forthcoming book and video series. In this article, we will describe the general idea.

From the Pose Method point of view, the technique for effective throwing varies slightly from sport to sport due to the action required, but the principle throwing movement is the same. It could be described as what’s known as a ‘whip effect’ in Russia’s athletic world. It incorporates the law of physics called “The Law of Conservation of Energy”. Take a look at the video, you might find it helpful.

When throwing, the hand operates as a holder of the object being thrown. The arm becomes one with the body and serves as just another link for the energy transfer. The point of moving through poses is to transfer the speed of a moving body into the speed of a moving object. So everything should be aimed at “helping” it happen.

In traditional baseball, for example, the throw starts with a knee lift which sets things in motion. The knee lift and the following drop done correctly create the force behind the throw that translates into the ball leaving the hand and traveling at a higher speed. However, a pattern of movement that visually looks similar but performed incorrectly produces mediocre output and injuries. Similarly to running, the injuries are not produced by overuse but by misuse and can be prevented by simply correcting the technique. The prevalence of elbow, shoulder and arm injuries in baseball speaks not of the roughness or toughness of the sport but simply poor technique.

In the Pose Method® of Throwing, the key poses selected keep the body within “the frame” without allowing room for hyper-extension of arms or other undesirable actions that could lead to wasted movement or, worse,  injuries. There are also other factors, like the weight of an object thrown, and the type of throwing involved that influence the selection of key poses. However, whether we’re talking baseball, football, volleyball or javelin, the essence of the technique remains the same.

Fundamental Human Movement

Throwing is one of the three fundamentals of natural human locomotion. Together with running and jumping, they lay the foundation of Track & Field, the Olympic Games and are part of virtually all athletic activities.

Running, jumping and throwing techniques should be mastered by all athletes. Athletic coaches must know how to teach these techniques in order to help their athletes succeed as well as protect them from unnecessary and easily preventable sports injuries.

Sports Education for Coaches

Throwing technique is part of the Pose Method Sports Technique Specialist Coach Certification. This seminar offers 24 CE hours towards continuing education for Physical Therapists.


The Pose Method® system is a combination of online learning and live courses making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle. For more information please contact Lana Romanov

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One response to “Pose Method of Throwing”

  1. […] not talking about professional grade here. Just throwing a ball back and forth, or up in the air and catching it. Developing a perception of a catch and a […]

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