What are the four foundational throws?
Why should you learn them?
And how do you perform them?
I will answer all these questions and more below.
The 4 Foundational Throws
The Shepard
The Underhand
The Overhand
The Balearic
These throws capture the main techniques of throwing with a sling. If you master each throw, you can easily pick up any new or advanced throwing style.
The foundational skill of each throw.
The Shepard throw is a stationary throw that focuses on core rotation and planting your feet solidly on the ground before the throw.
The Overhand throw focuses on the vertical overhead release.
The Underhand throw introduces the vertical low-angle release.
The Balearic throw is a compound throw that builds up force with a windup and introduces a change in the plane from windup to throw.
How to perform each throw
The Shepard Throw
I always start people with this throw because it builds the foundation of core rotation and sets a solid base.
How to do the throw: Hold the stone and the pouch in your non-throwing hand with the finger loop and trigger string held in your throwing hand. Bring the sling in front of you and a little over your head. The sling should be parallel to the ground and taught between your hands. First, slightly rotate your upper body to the open side, turning your back towards the target. To start the throw, un-rotate your torso, let go of the pouch and continue the swing with your throwing arm. Release the trigger string when your hand is in the same position that you would release a baseball.
You want your feet wider than shoulder distance apart and roughly in line with each other. At the start of the throw, you want both feet flat on the ground. As you un-rotate, you want to transition your weight from your back foot to your front foot. You end by lifting the heel of your back foot while you push forward onto your toe. Throwing is about weight transfer. You are loading on the back foot and releasing that ahead. The better the transition of weight, the harder and farther you will be able to throw.
The Overhand Throw
This throw is an integral part of learning a lot of advanced throws.
This throw requires a sling that does not hit the ground when your arm rests at your side. Again, a 5-inch clearance is best. Your throw will make a giant circle with your arm and sling.
How to do the throw:: Like with the Shepard throw, you start with the rock and pouch in your non-throwing hand. Your throwing hand is in front of you. Roughly between the upper stomach and lower chest height. The trick to this throw is to keep your palm facing up for the whole throw.
When you are ready to throw, you drop the pouch with the rock and move your throwing arm down and back. Next, you want to get your arm to an outstretched position as soon as possible. Then you will have your arm go back and up to have the release be about a 45-degree angle from the ground.
You want your feet about shoulder distance apart and your toes facing the target. You load your weight back at the start of the throw. Then thrust forward as you move to release.
The Underhand Throw
Like with the overhand throw, you will want a sling that will not hit the ground while your arm is hanging by your side.
How to do the throw: To start the throw, you will begin with your arm above your head bent at the elbow, holding the pouch and rock with your non-throwing hand. To start the throw, you dip your front hand down and bend your body at the hip, as you would set up a tennis serve. Then straighten up and extend your arm back and around. The tip for this is to keep your hand palm side down until the end when it should face forward towards your target—releasing like a softball pitch or even a bowling throw. You want the trajectory of the throw to be on a flat plane and travel on level ground to the target. This throw is meant for low shots over water or also high non-aimed volleys.
For foot placement, you will once again have your feet roughly shoulder distance apart and pointing at your target. When you rock down, load the back leg, and as you swing around, add the power transferring your weight to your front leg as you throw.
The Balearic Throw
The first true compound throw on the list. This throw is last because you should practice it after getting a solid grasp of the other throws. The Balearic is the first throw that has a windup.
How to do the throw: The stance is with your body perpendicular to the target with your throwing hand next to your body, elbow bent to give space for the sling to spin. The windup is two rotations. The throw is one and a half. You want to start the windup by spinning the sling to the front side of your body. And have it swing up and over to the back. It will be rotating on a flat plane perpendicular to your body. As the third rotation starts, you will bring your arm up to have the third rotation above your head, ending at the start of the fourth rotation when you let go of the stone.
Your feet will be just wider than shoulder distance apart. With the toes of your front foot roughly 45 degrees to your target. With your back foot parallel to the target. This stance gives you a strong plant foot, which will increase the power of your throw, along with enough initial rotation in your foot to fully rotate your chest forward to face the target before you release.
After Foundations
After learning all these throws, you can hone your technique to utilize your power and throw accurately and powerfully.
If you find yourself weak in an area, you can always return to one of these throws to help improve your skills again. Below is the skill most related to each throwing style.
Accuracy: Shepard Throw
Release timing: Underhand Throw
Getting proper extension: Overhand Throw
Timing: Balearic Throw
As you progress on your slinging journey, ensure you own a good sling.
Sling on!
The Hilltop Hurler 
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