The throw-in is the legal way to restart the game if the ball has gone out of play from either of the sidelines.

Stage one

• Hold the ball with both hands and ensure that the thumbs are behind the ball and fingers are spread.
• Hold the ball behind the head with relaxed arms and elbows bent.
• Keep your feet shoulder-width apart.
• Face your target.

Stage two

• Lean back with both feet in contact with the ground.
• Slightly bend your knees and arch your head, neck, shoulders and trunk.

Stage three

• When ready, propel yourself forward and release the ball just as it passes your head.
• Once the ball is released, bring your strongest leg forward and out in front of you for balance.