2012: Throws Conditioning Training
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This document outlines an conditioning training program for throwing with the goals of developing physical tools, coordination, balance, endurance, strength, power, speed, flexibility, stability, and mobility. It provides examples of exercises that target these areas, including running, bodyweight exercises, weight training, Olympic lifting, throwing drills, and stretches. The program is tailored based on an athlete's level from novice to advanced.
2012: Throws Conditioning Training
- 1. CONDITIONING TRAINING FOR THROWING WHY ? Speed of Release Sudden Braking Action / Block Coordination of Body movements Stresses on all Joints / Muscles / Tendons / Ligaments WHAT’S IMPORTANT ? Development of physical tools to enable throwing Coordination & Balance General Endurance General Strength & Strength Endurance Specific Strength Power / Explosiveness Speed Muscle Elasticity, Mobility & Flexibility Stability Coordination & Balance All following on Bare Feet Walk toes only Walk heels only Outside of foot only Inside of feet only Walk Heel to toe – full range On 1 Leg (Bare feet) – Shift balance from heel to toe on mats 1 leg - Walk sideways – heel to toe to heel etc 1 Leg 90°jumps full circle – Jump and turn 90 each time – keep going same direction 1 Leg ¼ squats – fast pace Lunges on bench – drop so knee touches bench each time Somersaults onto Mats Forward Rolls Handstands Balance Drills – 1 leg – reach forward to L & R Eyes closed Balance drills Athletics NI Coaching Conference Conditioning for Javelin David Sweeney
- 2. General Endurance Running / Cycling / Rowing / X-Trainer – 20min + (keep Heart rate at 120-140bpm) Interval Running session – Complete following routine 1 x Run 2min / Rest 90sec 1 x Run 1min30sec / Rest 60sec 2 x Run 1min / Rest 45sec 2 x Run 30sec / Rest 30sec 2 x Run 15sec / Rest 20sec Dumbbell Circuit Circuit Training Shoulder Circuit Swimming (30min +) General Strength / Strength Endurance This type of training differs depending on the level of athlete. The more advanced athlete will aim to maintain previously developed levels after a long period of focusing on specific exercises. Novice athletes will aim to develop new levels of strength and try balance weaknesses in their musculature. The Novice will need to spend more time with this training than the advanced athlete. Medicine Ball Routines Power Lifting & Weight Lifting exercises – ( High Reps / Low weight / Reduced Rest periods) Bench / Squat / Deadlift / Good Mornings / Trunk Twists / Shoulder Press / Incline Bench Press Swiss Ball Exercises o Tucks / Reverse Tucks / Walk on Shins / Body Extensions Athletics NI Coaching Conference Conditioning for Javelin David Sweeney
- 3. Specific Strength (FOR JAVELIN) Running Drills o Forwards knees Up / Backwards / Knees wide F & B o Skip & Twist F & B o Hurdle Walks o Forward / Backwards / Sideways / 360’s / Fast Walks Shoulder Exs o Pullovers – Long arms / wrist cocked – 10k bar o Backwards ball throws o Breast-stroke & Butterfly with 1-2kg o Arm Walk - F & B o 360deg turnovers o Protraction / retraction o Bench Walk up and downs o Ball on Bench Circles o Full Circles holding 10k plate – move arms only o Zolt Nemeth – Low to high releases o Finnish Swings with 5k plate – 5 up/down, 5 to L, 5 to R o Arm Swings with 5k DBs – sprint action also turn trunk L & R o DBs at 90deg – Alternate L & R up and down All Body Movements o Hip Strikes with 5k plate – Arm doesn’t pull but lags o Full range Kangas drill – outside R foot, R foot action to L o Shot Backwards Overhead o Shot Forwards o High Walking Lunges with 10-20k bar o Step Jumps – R leg on bench – explode up off R leg Power / Explosiveness Olympic Lifting o Cleans / Hang Cleans / High Pulls o Snatch / Hang Snatch / Snatch Pull o Jerks Other Weight-Lifting Presses / Shot Throws – Backwards OH/ Forwards OH / Forwards BL Jumps Bounds / Plyometrics Medicine Balls throws Athletics NI Coaching Conference Conditioning for Javelin David Sweeney
- 4. Speed Throwing Light implements Olympic Lifting at reduced weights at Max speed Sprints – 20-50m Accelerations Reaction Drills Agility Drills – Cone drills Muscle Elasticity, Mobility & Flexibility Tailored Dynamic Warm Up routine Flexibility Routine Hurdle Walks Stability Planks (add weight if appropriate) o Front o Walking Front o Side o Side with Hip up/down slide o Back Hyperextensions Theraband Exs for shoulder / hip / adductor / abductor Bound & Hold balance Athletics NI Coaching Conference Conditioning for Javelin David Sweeney