Throws
Throws Program Overview
Our program is focused on where our skillset lays: Shotput, Discus, and Javelin.
Once-a-week training is not going to cut it—fact. Positions need to be reinforced, strength needs to be gained, and mobility needs to be addressed. While we try to include as many of those aspects in a single session, a traditional training session will include the following breakdowns.
1. Shotput Session Breakdown
Focus: Integrating heavy strength with explosive power (French Contrast).
Warm Up (Gym-Based & Bands)
Mobility: Band dislocates for shoulders, hip openers for deep squat depth.
Activation: Light gym-based lifts (e.g., rapid med-ball chest passes or light jerks) to prime the nervous system.
Static Throw Drills
Power Position Throws: Isolating the final delivery phase. Focusing on "block" and release angle without the fatigue of the full movement.
Kneeling Throws: To emphasize hip drive and isolate the upper body mechanics.
Progressive Throw Drills
Applying specific stimuli:
South African Drills: For rotational shotputters, driving out of the back of the circle into the middle.
Glide Drills: For gliders, unseating drills and "A-Drills" to work on the drive across the ring.
Full / Complete Throws
Full technique execution (Glide or Rotation) aiming for competition intensity.
2. Discus Session Breakdown
Focus: Rhythm, long levers, and orbital mechanics.
Warm Up (Gym-Based & Bands)
Mobility: Thoracic spine (T-Spine) twists and band pulls to open up the chest and long reach.
Activation: Rotational med-ball slams or twists to wake up the core and obliques.
Static Throw Drills
Standing Throws: Focus on the "long arm" release and the separation between hips and shoulders (torque).
Wind-Up & Stop: Practice the entry wind-up without throwing to reinforce balance.
Progressive Throw Drills
Applying specific stimuli:
Shuffle / Wheel Drills: Moving from the middle of the circle to the front to master the transition phase.
South African Drills: Sprinting into the middle of the circle to learn how to accept speed and transfer it into the implement.
Full / Complete Throws
Full rotational movement, focusing on keeping the discus behind the hip until the final strike.
3. Javelin Session Breakdown
Focus: Elasticity, approach speed, and "whip" mechanics.
Warm Up (Gym-Based & Bands)
Mobility: Intensive shoulder, elbow, and lat stretching using bands (J-bands).
Activation: Pullovers or light overhead explosive movements to prime the "bow" position.
Static Throw Drills
Standing Throws: Throwing from a fixed stance to ensure the "tip" of the javelin is controlling the flight path.
Pick/Point Drills: Reinforcing the high release point.
Progressive Throw Drills
Adapting the "Progressive" concept for Javelin:
3-Step & 5-Step Approaches: Walking or jogging into the throw to work on the "impulse" step (crossover).
Withdrawal Drills: Practicing drawing the javelin back while moving forward without losing speed.
Full / Complete Throws
Short approach (short run-up) full throws, focusing on the transfer of momentum from the legs into the block and out through the arm.