A throw-in is a chance to restart possession together. Sending it the farthest is not always useful: the receiver needs space, support and a ball she can control. This guide explains standard throw-in basics and gives a STAR partner activity. Some youth formats use alternative restarts, so check what applies to the player’s competition.
The basic throw-in rules
When the whole ball crosses a touchline, the throw-in normally goes to the opponents of the player who last touched it. At delivery, face the field, use both hands and bring the ball from behind and over the head. Part of each foot must be on the touchline or on the ground outside it.
Take the throw from where the ball left the field. Opponents must stay at least two metres from that point. The thrower cannot touch the ball again until another player has touched it, and a goal cannot be scored directly from the throw.
Start with a balanced standing throw
Hold the ball comfortably in both hands. Try a staggered stance and bring it behind the head before releasing forwards over the head. Keep part of each foot grounded at release. Start with a short distance and a relaxed movement.
If one foot repeatedly lifts, slow down and shorten the target distance. Practise the action without a run-up. The goal is a repeatable legal restart, not an adult-style long throw. Do not force a movement that causes back or shoulder discomfort.
Choose the receiver before choosing the distance
Look for an unmarked teammate or a teammate moving towards an available space. A short throw can be effective if she has a return option. A longer throw into a crowded area may simply hand possession away.
Ask the receiver whether the delivery helped. Could she meet it comfortably? Did it force her towards the touchline? Change the target or release, rather than assuming every lost ball means the throw needed more power.
Receivers can help the thrower
Standing still directly behind a defender gives the thrower little to work with. Make a small movement away and then towards an open angle, or offer a different distance from a teammate.
Agree a clear signal and avoid several players running into the same space. The nearest player may offer short while another becomes a supporting option. Follow the club coach’s restart arrangements rather than introducing a competing team routine.
Move again after the release
Once the throw has reached another player, the thrower can become a return option. Step onto the pitch and find a helpful angle, while staying aware of opponents and the touchline.
Try a simple three-player sequence: throw to a receiver, return the ball with the feet, then pass to a third player. Begin without opposition. Later, allow a defender to choose which option to cover.
Common questions and mistakes
Can a player be offside directly from a throw-in? No, although a subsequent teammate’s pass is assessed normally. Must the whole foot stay behind the line? No: the standard law allows part of each foot on the line or grounded outside it.
Why does a throw feel difficult in matches? Often the thrower has no clear option. Practise the receiver’s movement and support as well as the throwing action. Check local restart rules, and follow the referee’s instructions on the day.
FROM READING TO PLAYING
Something to try
Set two receiving gates a comfortable distance away. A partner moves towards one and calls or signals. Deliver a balanced throw, then step in to offer a return pass after her touch. Swap roles and review which delivery was easiest to use.
Take it into your football
- Learn the legal action before adding distance.
- Give the thrower a clear receiving option.
- Support the next pass after the throw.
Further reading
Explore related guidance from these primary sources. Practice examples and suggested conversations on this page are STAR’s own guidance.
Explore girls’ football coaching in Taunton, Bridgwater and Wellington.
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