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Thu Feb 09, 2012 8:31 am

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Joined: Thu Apr 10, 2008 3:00 pm
Posts: 51
Location: atlanta

These are four very effective throwing exercises I do that help strengthen and condition the shoulder and the torso/core for throwing:

In #1 I use weighted balls that weigh between 400g to 1.5 kg. I'll do 300 to 500 per session twice a week. The focus is on range of motion,staying relaxed and rhythm.
Drill #1: Alternating Weighted Ball Throws- Right / Left Arm.
http://www.youtube.com/user/Roald62?feature=mhee

In #2 I use a 1kg medicine a ball. Although this a stationary exercise it is far from static. You will notice that as I lean back on the exercise ball, as I catch the medicine ball rebounding off the wall, it compresses and then pushes me forward as I throw. I am acting and reacting with each throw decelerating and accelerating the ball. When you time it right you can get a tremendous ab, lat, tricep and chest stretch with each throw. I often think of this drill as the speed bag exercise that boxers do. I'll do between 1000 to 3000 of these throws per session twice a week.
Drill #2: Seated Two Handed Medicine Ball Throws
http://www.youtube.com/user/Roald62?fea ... EzlW9ghIpk

In #3 I use a weighted ball: 400g, 600g, 800g, 1kg and 1.5kg. It is the same concept as the #2 Drill but I do half the amount per session - 500 to 1500 - and do them is sets of 25 reps.
Drill #3: Seated One Arm Weighted Ball Throw:
http://www.youtube.com/user/Roald62?fea ... E4clw_kGXs

In #4 I use a 1 kg med ball again. I'll do this exercise before I throw javelin. The focus is on correct sequencing and throwing for height as well as distance. I'll do 10 to 25 reps each side and straight.
Drill #4: Two Handed Overhead Medicine Ball Throws - for height / distance.
http://www.youtube.com/user/Roald62?fea ... rR9HH_GQDE

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Roald Bradstock



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Sat Feb 11, 2012 3:42 pm

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Master Masters Athlete
Joined: Sat Sep 23, 2006 8:24 am
Posts: 202
Location: Utrecht (Netherlands)

Impressive numbers of your series. But isn't it a bit too much? What is the transfer to the real throw?

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Sat Feb 11, 2012 4:58 pm

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Joined: Thu Apr 10, 2008 3:00 pm
Posts: 51
Location: atlanta

To much? No not at all. Time consuming, mind mumblingly boring - yes.
As far as benefit - i'll get back to after this season to answer that one

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Sun Feb 12, 2012 10:11 am

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Master Masters Athlete
Joined: Sat Sep 23, 2006 8:24 am
Posts: 202
Location: Utrecht (Netherlands)

You will certainly throw a great record, but that will not answer my question. Your future record will show you are very gifted and it will show you have done a considerable amount of dedicated hard work. But my question is wheter or not lowering the number of repetitions replacing them by some other exercises would lead to more transfer to the real throw.

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Tue Feb 28, 2012 4:41 pm

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Joined: Thu Apr 10, 2008 3:00 pm
Posts: 51
Location: atlanta

weia wrote:
But my question is wheter or not lowering the number of repetitions replacing them by some other exercises would lead to more transfer to the real throw.

I don't believe so
:shock:

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