Here’s a med-ball shot-put variation that I like to use with throwers at @tnlperformance that have trouble loading into their back hips effectively. .
Place a high chair, box, stool, garbage can, anything that an athlete can hinge back to. The key is to touch the object for a split second and then transfer the momentum towards the wall/target/etc. .
This will help them increase their proprioception and get a better feel as to what their body is doing in space
Sets/reps: 3-4 sets of 2-4 reps/side
Med-Ball: 2-6 lb (maybe 8 lb in certain situations). Goal is to be explosive and move fast.
So we’ve all seen this guy literally sprinting down the runway and yucking it.
We can also probably all agree that it’s utterly preposterous.
...Or maybe not 🤔 that’s a 70 meter throw my friends, and that is no simple feat.
This post is dedicated to the topic of speed in the javelin throw and why it’s a double edged sword.
Speed is a cheat code
🔑: Many, many, many throwers are operating at a speed level that is well below what they are physically capable of.
🔑: Now obviously you don’t just want to show up to a meet and try sprinting like Usain Bolt down the runway. That will almost certainly end in regret.
🔑: But over the course of a few months, working on slowly improving approach speed, getting comfortable with the speed, and integrating the speed with rhythm and sequencing, speed will be an X-factor
Speed can also bite you in the tush -
🔑: Speed lives and breathes and feeds off rhythm. If you don’t have rhythm, *that* is when speed will destroy you.
🔑: Speed increases the forces in a throw tremendously. This means your whole body has to be prepared physically or you’ll hurt yourself.
🔑: For most people, their inability to handle speed is evident in collapsing at or blowing through their block leg. But I’d also like to point out that I see people who are clearly “strong enough” to be able to hit a block at higher speeds but still can’t. In this case exercises in pretension and stiffness through the block leg could really accelerate the learning process.
🔑: Going faster than you can handle too soon, ingrains really bad habits, weird sequencing patterns and can put a serious ceiling on long term performance.
What to do about speed
🔑: Establish rhythm first.
🔑: Think of speed as increasing “tempo” of rhythm.
🔑: Run as fast as you can while making it look easy. Nice and relaxed, no bulging neck veins. This is probably faster than you think.
🔑: Take speed slow (🤔). Increase speed little by little and you’ll find its way easier to integrate with the rest of your technique 👌🏻
Goosebumps moments! Still looking back on the the weekend with a smile, seasons best in the Athletics World Cup, pushed along by the incredible crowd! So loud and really got behind me and the team! Was a privilege to be part of this Great Britain team 🇬🇧—————————————————————- #throwersunite#thethrowerfam#shotput#represent#trackandfield
Another Monday passes, which means it's #ThrowingCrateTuesday !!! This is the SIXTH and LAST installment of showcasing the implements that make our sport great! When I moved to Georgia, I was so blown away by these crates, I had to share them with the world!
TODAY OUR FEATURE IS...
PUDS! Puds are a great tool for any hammer/weight thrower that needs to improve their finish. These allow you to work the specific strength and help develop the power! We throw everything from 22lb for girls, to 28 or 30lbs for high school boys!
What does your throwing crate/shed/milk crate look like? Use the hashtag #throwingCrateTuesday and I'll be checking it out!
May 8, 2017, we taped a 1k discus to a PVC pipe to start learning hammer. July 15, 2018, we broke the Maine state record of 191’8” set back in 1929. His development as a thrower is truly staggering, and this record is a testament to his tenacity, commitment, and work ethic. Throwing hammer this winter in -15° weather definitely paid off. Thanks @mainetrack_xc for the article! #slingshoteffect