Throwing
Once you have stopped the ball in the position shown above you are in an excellent position to throw. You have saved time and the body is also nicely balanced for an accurate throw. Throw over the shoulder with a vertical arm if the distance is long and go for the sideways throw when distance is short and time crucial. In cases of a run out it’s very important to keep the throwing wrist firm behind the ball. You will be surprised how much load it takes of your shoulder.
The misconception going around is the lesser you throw, longer the arm stays well. Kapil Dev has proved this theory to be completely false. Kapil used to throw frequently, even in net sessions, forget matches. He believed, by keeping that arm active you make it stronger plus, you also do not surprise your arm by suddenly throwing in a match. This in fact assures you of an injured throwing arm. Correct that throwing technique and keep throwing frequently. That’s the idea.