Throwers Exercise Routine
Acceleration and strength training is very important for throwers.
By incorporating bodyweight workout, acceleration and plyometric drills throwers can maximize their power
Below is a sample 4-5 week workout for throwers .
Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.
Be sure to warm up properly before doing these workouts. This includes some body weight training, stretches, and exercises. For best results, perform these workouts at the paces and distances described with extreme focus and a competitive spirit. During training, it's important to do sprints as you do in competition.
DRILLS
Jog 30m after each drill and do each drill over 20m unless specified
Knee to Chest
Knee to opposite elbow
Knee Roll to Outside
Frankenstein High 30m
A-Skip
B-Skip
Loose High Skip 30m
Lunge
Carioca 30m and back
40m sprint X 2: Rest 20”
Information on how to perform drills can be found here
STRETCHES
Lying figure 4; 2 x ea. leg(E.L.)
Modified Hurdler 2 E.L.
Butterfly Stretch
Fire Hydrant or Hurdle Alternative
Scorpion 5 each side
Ironman 5 each side
Ironman 5 each side
MONDAY, WEDNESDAY, FRIDAY
Warm up
Strength work
100 walking lunges (50 each leg) minimal pauses
100 body squats
25 squat jumps for height
100 push ups
100 single leg hops for height (50 each leg)
Stretch
TUESDAY, THURSDAY
Warm up
Speed work - do each drill over 10m down and back
Icky Shuffle
5 hops and run (quick!)
Single leg hops forward and back
Single leg hops left and right
Quick feet carioca
20 ten yard sprints. Be as explosive as possible.
Stretch
