Quick answers
- How far could he throw? 30 to 40 metres, flat and fast, at up to around 60 km/h.
- How many goals? There’s no official total, but 7 of Stoke’s first 13 Premier League goals in 2008/09 came from his throw-ins.
- Was he a javelin thrower? Yes. He was a schoolboy javelin champion.
- How did he do it? A four-step run-up, power from his back and shoulders, and a flat release. See the technique step by step.
Rory Delap’s throw-in regularly travelled 30 to 40 metres, flat and fast, at speeds of up to around 60 km/h. At Stoke City under Tony Pulis it became the most feared set piece in the Premier League, and over a decade later it’s still the benchmark for what a long throw can do.
Who Is Rory Delap?
Rory Delap is a former Republic of Ireland international midfielder. He played for Carlisle United, Derby County, Southampton and Sunderland before joining Stoke City, first on loan in October 2006 and then permanently in January 2007. His career was solid rather than spectacular until Stoke, where his throw-in made him one of the most talked-about players in the country.
How Far Could Rory Delap Throw?
Most of Delap’s throws travelled between 30 and 40 metres, averaging around 38 metres, and they could reach speeds of about 60 km/h (37 mph). The throw that set up Stoke’s opener against Arsenal in November 2008 travelled roughly 45 metres from the touchline.
Distance alone wasn’t the point, though. Plenty of players can lob a ball a long way. Delap’s throw stayed flat, so it arrived in the six-yard box almost as fast as a driven corner, giving defenders and keepers far less time to react.
Was Rory Delap a Javelin Thrower?
Yes. Delap was a schoolboy javelin champion and threw for his local athletics club in Carlisle as a teenager. At the height of his fame at Stoke he was even asked about the javelin at the Olympics.
That background is why commentators called it a “javelin throw”. The run-up, the low release and the way the power came through his whole body all came from the track, not the training pitch.
How Did Rory Delap Throw So Far?
A few things made the throw work:
- The run-up: four steps from the advertising boards, then one long stride, planting his front foot so his momentum carried into the ball
- Power from the body, not the arms: the force came through his lower back and shoulders rather than upper-body bulk
- A flat release with backspin: Pulis wanted the ball driven at the box, not lofted into the air
- A dry ball: Stoke’s ball boys kept towels ready so he could dry his hands and the ball before every throw
None of that is a freak gift. It’s technique, repeated until it was reliable enough to build a tactic around. Our long throw-in technique guide breaks the movement down step by step.
How Many Goals Came From Rory Delap’s Throw-Ins?
There’s no official total, but the impact was obvious from the start. Seven of Stoke’s first 13 Premier League goals in 2008/09 came from Delap throw-ins. Throws led to goals against Aston Villa, Everton and Arsenal in those opening months, and Ryan Shawcross’s extra-time FA Cup winner against Manchester City in 2010 came from one too.
Watch: every goal from a Rory Delap throw in for Stoke City (via Sky Sports)
Rory Delap at Stoke City: The Pulis Years
Delap broke his leg on his home debut for Stoke against Sunderland in 2006, then came back to help them win promotion to the Premier League in 2008. Pulis built the team’s attack around his throws, and opponents had to change how they defended:
- Hull manager Phil Brown moved the advertising hoardings closer to the pitch to cut his run-up
- Hull keeper Boaz Myhill once put the ball out for a corner rather than give Stoke a throw
- Arsène Wenger complained that “any throw inside our half is as good as a corner”
Teams started putting extra bodies in the box and sometimes a player on the touchline just to close him down. A restart most teams treated as a formality had become Stoke’s best attacking weapon.
Rory Delap’s Son: Liam Delap
The Delap name is back in the Premier League. Rory’s son Liam is a striker who came through Manchester City’s academy and had a loan spell at Stoke. He scored 12 Premier League goals for Ipswich Town in 2024/25 before joining Chelsea in 2025, where he took the No 9 shirt.
What Any Player Can Learn From Rory Delap
The lesson isn’t that some players are just born long throwers. It’s that a throw-in most teams treat as a formality can become a real weapon with the right technique and consistent training, at any level.
The quickest way to build that power is heavy ball training: overloading the throwing movement with a heavier ball. The Long Throw Coach Tap Adapter lets you fill a standard football with water at home, so you can train it without a gym or a coach.
Get the Long Throw Coach Tap Adapter + Training Videos for £29.99 with free UK delivery.
FAQ
How far could Rory Delap throw?
Usually 30 to 40 metres, averaging about 38 metres, at speeds of up to around 60 km/h (37 mph). The throw that set up Stoke’s opener against Arsenal in November 2008 travelled roughly 45 metres.
How many goals did Stoke score from Rory Delap throw-ins?
There’s no official total, but seven of Stoke’s first 13 Premier League goals in 2008/09 came from his throw-ins.
Was Rory Delap a javelin thrower?
Yes. He was a schoolboy javelin champion, which is where his flat, driving throw-in technique came from.
Who is Rory Delap’s son?
Liam Delap, a striker who scored 12 Premier League goals for Ipswich Town in 2024/25 before joining Chelsea in 2025.
Can an average player learn to throw like Delap?
Yes. The technique is trainable. Resistance training with a heavier ball, plus work on the run-up and release, is how any player builds a longer, flatter throw-in.