Strength and Power Development for Throwing Sports
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LIFTING FOR THROWERS PEAKING FOR COMPETITION JY THROWS S3 E5
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Throw Harder Using This Dumbbell Exercise Routine!
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Top 3 Best Lifts for Shot Put and Discus Throwers
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Thrower’s Exercises
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Weight Training in Specific Preparation for Throwing Sports Frequency: 2 to 3 session per week Type: strength and power 60 to 70% 1RM Exercises: 5 sets of 6: Romanian deadlift, incline bench press, hang clean press, single-leg squats, back squat, lat Rest Between Sets: 2 to 3 minutes.Plyometric Workout 1 Tuck Jump: 4 sets of 5-10 reps Depth jumps: 4 sets of 5-10 reps Bounding: 4 sets x 5-10 reps each leg (try getting as much height as possible during the jumping to alternate legs) Power Push-Ups: 3 sets of 5-10 reps.Another sport that matches the requirements for success of the throwing events is Olympic weightlifting.
A champion Olympic lifter must have many of the same athletic attributes as throwers: foot speed, timing, coordination, explosiveness, as well as great strength.Shot Put, Discus & Javelin Weightlifting Workout Weight Training. Lifting weights is the basis for effective performance in the field events. While the shot put, discus Medicine Ball.
The medicine ball is an especially helpful tool for discus and shot put throwing. The medicine ball helps Box.Squats: Since the legs are the prime movers in throwing events, squats are great for developing the driving, blocking, and lifting movements required. When it comes to training, I have a 12-week squat routine that I use year-round.
It was introduced to.Specific Throwing StrengthTo Develop Explosive Strength, Speed Strength, Reflexive Strength (Implement Released) Exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling bar bell plate, heavy and light implements throw, rubber ball throw toward net or wall, etc..Sports & Fitness Training Clothing Cardio Training Elliptical Trainers Accessories Heart Monitors Strength Training Treadmills Yoga Sales & Deals Strength Training Equipment 1-24 of over 10,000 results for Sports & Outdoors: Sports & Fitness: Exercise & Fitness: Strength Training Equipment.
I would have thought press/push ups would be an ideal exercise for building strength for your throwing arm. When doing press ups you can adjust the width of your arms, thus building up different muscles. This means you can work on the shoulders, arms and breasts relatively easy, all of which help throwing.
Sports Training » Weight Training that are best for discus throwing? Results 1 to 9 of 9 That said, you want to get as strong/explosive as possible. Strength work is good in the offseason, but throwing is a very dynamic process, so explosive strength/speed may be more vital. It all depends on where you are at in your development (how.
Athletic Training & Sports Performance ThrowsLab has partnered with Ryan Whiting & Desert High Performance to develop an athletic performance program to help our athletes reach their goals. This lifting plan is designed to build muscle as well as develop functional power for throwing. It is a 8 weak program that can be done in almost every gym.Allow at least 30 seconds for each stretch.
Follow your leg stretches with stretches for your core, back and arms. Lift weights on your strength-training days with as quick a movement as you can manage. Load the barbells or machines with weights between 70 and 85 percent of your one-repetition maximum.
• Sports skills involve compound (multi-joint) movements in 3 specific training exercises –Throwing, hitting, and fielding are all complex movements involving • Tissue Strengthening –Heavy weight training increases the strength of muscle, connective tissue, tendons, ligaments, and cartilage. Training-induced changes at the.The implements used varied widely in weight and conformation. Early in the 20th century, records were listed for throwing weights of 14, 28, 35, and 56 pounds (6.3, 12.7, 15.9, and 25.4 kg) for both distance and height. Weight throwing is distinct from the shot put.
Before testing, each athlete completed a 5-minute jog, general flexibility exercises, and progressive throwing warm-up. From a flat surface, participants performed five 2-step throws into a 4-ft2(1.22-m2) target positioned 2 ft (0.61 m) from the ground from a 30-ft (9.15-m) distance with maximal effort.the weight throw detracts from the training of a hammer thrower: 1. The Problem: Expectations of Point Production Most all throwing athletes arrive at college very naïve with respect to the weight throw: nine times out of ten they have never tried it.
To score points in confer
List of related literature:
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| from Complete Book of Throws |
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| from Softball Skills & Drills |
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| from Understanding Motor Development: Infants, Children, Adolescents, Adults |
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| from Clinical Orthopaedic Rehabilitation: A Team Approach E-Book |
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| from Physical Rehabilitation of the Injured Athlete E-Book |
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| from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Nick Bollettieri’s Tennis Handbook-2nd Edition |
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| from Frozen Shoulder Workbook: Trigger Point Therapy for Overcoming Pain & Regaining Range of Motion |
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| from Primary Care of the Child With a Chronic Condition E-Book |
112 comments
Great exercise tips. Do you recommend always doing both left and right sides, even though I only throw right handed? Is there any benefit in ambidextrous training. Thanks.
Do you have proof of a player benefiting from these workouts and gaining distance and velocity
@EmericaXaciremE I know to add more pylo like box jumps to my routine.
Hey, Coach Justin, started trying these cause my coach is giving me a chance to play shorstop but my throw to 1b is sort of short (pun intended) Started watching your videos around a year ago because both my boys joined a little league and now us moms formed a softball team. Anyway thanks for all your videos, always learn something. Keep it up!
This is great. Since my 13 y.o. won’t listen to me, maybe he’ll listen to you. I’m going to try these too.
My son is 11 years old and we were told to stay away from any weights due to the development of his growth plates so we only incorporate the use of bands. Are these light dumbbells safe for younger kids??
Hope you guys enjoyed today’s video! Workouts like these are guaranteed to help build that arm strength! Anyway, if you liked today’s video be sure to SUBSCRIBE to the channel so you never miss a video, and hit the THUMBS UP button and show me some love! Thanks for watching! You guys are the best.
Coach how many times a week should my son do this workout?? Also is just 1 set of 15 for whole workout??
Thumbs down side lateral raise is a great way to destroy your rotator cuffs. JFC what sort of coach is this guy?
Best thrower strength video I have come across and I have been looking for almost 2 years.
Excuse me ¿How days of the week I Can do it? Can do it before or Later of my Throwing Program? Thanks, I Wait for your commentary
Thanks Justin I went to pitching class yesterday and I improved a lot. Thanks for helping me improve
Would be great if we had different angles to look at this, but great video �� thanks
im about 5 ft 4 heading in to 8th grade and im accurate but i just can’t throw deep hope these exercises help!
hi sir.. I have two basic problems 1. I am not holding the disc far from the body that results in contraction of the throw and I don’t feel the stretch in the chest in release
2. I wrap up too early which causes torso loss and results in less distance as well as frustration..
How to deal with my both problems please explain.
You are doing a great job for the throwing community we are blessed to have you. Thanks and loads of love
are there restrictions on age based tryouts for things like MLB or are there open tryouts…say you throw 95 but you’re 36 years old, is there going to be serious age bias or would you still get a fair shot? I figure there is bias but I would also think there would be some mph cutoff that you can hit regardless of age where you would at least get looked at. Any info would be appreciated.
Do you think you can do some side angle shots of you in the ring, also love the vids ��
I hadn’t thought of doing split jerks with my nondominant leg in front but it makes a lot of sense since that’s how you throw
People always told me i got an arm so im trying out next year. Thanks for the help ��
How many days a week would you recommend a thrower to olympic lift in offseason training?
Thanks for the video. Whats are the rest time? and how choose the work weight? Have I to increase if i success to do the X?
In the first exercise where are you supposed to feel the burn in your arm or shoulder?
just curious… 3×8 clean…. what % are you using? and are u experiencing fatigue after 3 to 4 reps??
Just saying you don’t bend your knee like that in the decelerating process but good vid!! Subscribed
Is there an estimate on how many times you can do this a week?
I make all exercises with 15 reps. No breaks between the exercises. I need 9:30 minutes. Thank you a lot for this channel. Greetings from Germany. ��������������️��
I need to learn how to Punt or kick far for the football. Can you give me advice? Thanks.
1:42 Lateral Raise (Normal/Thumbs up/Thumbs down) x 15
2:38 Front Shoulder Raises: slow, control. (Normal/Thumbs up/Thumbs down) x 5
3:28 “Y” s: Thumbs up x 15
3:54 Empty Cans
4:27 Internal/External Rotation
5:09 “L”s Raise
5:41 Bent Over Lateral Raise
6:34 “OPPO” Lateral Raise
7:14 Upright Rows
Did anybody’s arms pop like crazy…
No,I’m going to the doctor.
I have a 8U soon to be 9U player, and I was wondering if this program will work for him? If so, how often will he need to do this program? By the way, I really really appreciate your time & effort you put into this subject. If you’re ever in Atlanta area, swing by Bay Creek Park (Grayson, Ga).
Great video in just a week add extra pace to my bowling for cricket thx.
Awesome, I’m a shot and discus thrower. Great advice, really helped me out.
I use this workout for javelin throw and it work i throw even far
Thank you Jordan! You always helping a lot with your videos to understand throws and to see the same sport from different side with another opinion!��✊
Coach Justin, this video is very instructive and helped me tremendously with my young players and indoor workouts. THANKS!
I tried to see if I could do it with a 40 pound dumbbell but I went through a wall due to physics.
You should do a video on you just throwing the football and giving the younger kids on here more of a insight on throwing mechanics
@EmericaXaciremE how can this advice have helped you out, if this video was posted in the last couple hours?
Jordan, more dorsiflexion of left foot during sweep maybe? Wider sweep? Knees pointing apart. Whatcha think?
Hey coach Justin do you have any advice on throwing faster and better distance? having some trouble only throwing 60 mph but still throwing 40 s alot any way I can fix this?
Hi there, I want to know if Episoketren System, will work for me? I see many people keep on talking about this popular training program.
Should this workout be done daily? Or alternate day? Need respondd asap hehe. Thankss
Dang I legit bench and curl so much smh, but thanks for the vid��
Yo Elliot! Could you talk about how to increase vertical jump?
How do you gain arm strength? For football or baseball. Or just in general. To have that ability to throw far
If I’m 11 and doing these exercises with 3 lbs weights is that good
Would holding a 3 to 5 pound weight, and motioning your arm like you’re throwing a football help, hurt, or do nothing?
Just learned the L rotation at the elbow. Previously, I would have excruciating pain just above the elbow after the games.
Hey Justin great video! Are push ups good for rotator cuffs?
Damn get your life in check your too bitter i used to like godmack as a fucking kid years ago im more mature now.
@mrlavabo cheers just checked his channel, will be watching his videos…
I went to Al Murray, the national weightlifting coach many years ago with shoulder pain. He said never do behind neck preess as it’s a totally unnatural movement for the shoulder joints. I’d recommend flyes for both throws especially discus.
thanks coach greetings from Mexico i must to do this kind of exercise are very interesting im center field
great exercises for my 9 year old kid just starting baseball to get arm strength, three weeks of it and already seeing results
im 14 and do this with 5 pounds is that ok or is it better to do more reps with lighter weights
THIS VIDEO ITS GREAT TO KEEP SAFE THE ARMS! RCUFFS =)
B RGS FROM MONTERREY!
i’m going into 7th grade and my arm isn’t really that good so i hope this helps
This is now part of my son’s workout. Starts at: 1:40 This is like “Jane Fonda” of the 1980’s only Coach Justin is cool and smart and Fonda was a communist piece of meanness. She didn’t help our boys during Viet Nam. God Bless America!!!
Thank you so much I used to be a ok baseball player but know I’m hitting some home runs and doing alot better from you
sir can u gave me a timetable regarding weight traiing exercises for shotput
I found that using water bottles as a supplement to the dumbells (couldn’t find any) is pretty effective too!
Could you explain the importance of fast twitch fibers vs type 1 fibers in pitching and maybe do workouts to activate them?
Check out our Throwing Specific strength and conditioning programs! Used by such elites as NCAA Champion Sam Mattis, 2016 Olympian Alex Rose, and 70 Foot Shot Putter Orazia Cremona! {RIGHT HERE}
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There’s a big ass rock in our bullpen and I use it every time before I throw and it increases my velocity by like 4-5 mph
I am recovering from rotator cuff surgery. My therapist has me do some of these same things to regain my strength. Thank you, I saved this video!
@TheMatos17 No way buddy. Sprints are great but the furthest a shot putter has to sprint is 7 feet backwards. Throwers need that first step quickness. They only take one-two steps depending on the event.
What can you do for the first one if it hurts your back while you do it
So we do 15 reps per exercise and we do the whole workout 3 times? (Otherwise known as 3 sets of 15 per exercise)
Why do you recommend behind the neck jerks over normal front rack jerks?
@Laszczka Hence why I know what you’re talking about. Question remains: Busta Rhymes is white boy rap?
Can I get an exercise to help with keeping my front leg stable during the throw? I have strong legs but my leg always seems to straighten out when i release.
I play shot put and discus. The struggle is real especially since I still have to train with the long distance runners on my track team
This is an amazing video. Thank you so much for making this!!
This video was very helpful. I’m not the biggest guy but Im a catcher and I wanted to build my arm strength. I am building my legs as well as doing these and other things and my arm strength has gone through the roof
Sir, I want to know about Speed Workout and Competition Workout
My ah ha moment…emulate throwing posture using split technique. Been have my throwers do this for years and never thought about my right hand dominant throwers lead with their blocking leg. Well I learned something new! Thanks Dane.
Jordan out here lifting some knowledge for us, thanks for the vid brother
Can you show us a TPB deadlift alternative for those without special equipment?
After a shoulder injury, I’m preparing myself to go back to boxing and this helped a lot. Thanks!
Any recommend exercises for seated med ball throw. My target is more than 3.1
But I only able to do 2.9. Any ideas how I can improve. I am trying since 1 month.
hey ellot or anyone else on the fan base my shoulders are wierd they keep poping out of socket evrytime i extend them and then they go back to normal then i retract im 15 i started working out a year ago i stoped 6 months ago becouse i was scared it migth eb broken but my doctor says nothigns wrong i might have broken it then i was working out or then i sleep i rest on my shoulder please replay or make a video i will really apreciate that! im a fan and you are so helpful!
Hi JY i got some back issues and i can t squat but i don t have access to your machine. Do you think leg press is a good alternative?
yo elliot baseball/football player here what would you suggest for me
Could you explain the purpose for each movement? Much appreciated!
Hey man, as a high school thrower soon to go into college, how strong should you be squat, bench, and Olympic lift wise?
Hey I know I’m late and this might be obvious to some but can this help in hitting for power too?
Yo Elliott it’s Matt from HTKA2. I only coach throwers in my warehouse gym and have been heavily involved in the throwing events for over 17 years. You hit the nail right on the head, as always. Strength is important but that explosive speed and power is king. Men’s shot is only 16 pounds. 500 lb bench is great but if you aren’t fast the ball won’t go anywhere. GFGI dude.
Just a suggestion: incorporate the actual muscle names and why they are important in the throwing action and which muscle/muscles are targeted in each exercise.
@MisterDomeShot Check out this article on SimplyShredded, I’ve never tried it because I’m not a sprinter, but I have read it and it seems pretty tough.
Copy/Paste into browser and switch the (DOT)’s for “.”s
simplyshredded (DOT) com/crank-it-up-sprinting-towards-single-digit-body-fat-percentages-with-high-intensity-training(DOT)html
I just complimented you on another of your videos and was wishing that you made a more instructional video for throwers. Then, I found this video. Another excellent production. I am curious on average, what is the difference in distance between your standing throw and your full spin throws? Also, what is the difference in distance between your throws with and without a reverse at the end? Now I’ll look around to see if you have done a video on the shotput I hope.
Thanks for the video, JY! Really appreciate the way you’re putting back into the sport through these explanatory videos. Good luck with your rehab and prep. ����
I was like: what the fuck, he is doing it completely wrong, until i realized you’re a lefty. Intellectual powerhouse, right here…. good work, man, respect
Do you have any tips for someone who is constantly being blocked off in the throw? For some reason I can’t drop my left leg back & it sometimes ends up in front of my right leg..
dont listen to this guy. a lot of these exercises can actual damage your rotator cuff.
I sent this to my baseball-playing son, but I’m actually the one doing these to train for roller derby.
This is the best information abot lifting for throwers…. Thank you very much… ������
I’m a freshman in high school and I have been doing these exercises for 4 consecutive days and I am already seeing progress ��‼️
I have a partial tear to my rotator cuff superspinatus 1 yr ago. No surgery and it feels much better. Are these exercises advised with my condition?
My arm is weak now, growing up everyone said I had a strong arm, but it might be that I neever train my rotator cuffs except when I play once a week now….hopefully these exercises pump life into my arm
What’s a good age to start this at? My daughter is 10 and she wants to try this on the 1 1/2 bells
I don’t throw super fast I have 5 pd dumbbell and I do those how long do you think it takes for it to make a difference in velocity?
For folks who don’t have access to a Pit Shark squat machine, I do the same movement using a Safety Squat bar. With the angled bar and the two handles that come out on each side of your head, the bar pretty well balances on your shoulders without being held on by the handles. That leaves your hands free to grab the power cage uprights to aid and assist in the squat movement. It takes a LOT of stress off of the lower back and allows you to keep a more upright body position instead of folding forward as in regular bar back-squats.
Are there any stretches I ought to do to increase external rotation? I saw your other video, and I do a lot of bench press as well as curls. I’d like to keep that up, but if there’s a way to counteract the decreased range of motion with stretching I’d love to try it
ive heard that empty can exercises can cause shoulder impingement when done over a long period of time. its actually used as a test by PT’s to see if patients have rotator cuff tears.
What I love about this routine, Justin, is that it incorporates low weights and high reps. Young ballplayers should NOT hit the weight room like Arnold The Terminater. Sure they did that in the late 90’s, but that was a chemical thing; obviously something that should especially NEVER be done. Great work, Justin.
Doing the first workout in my room* mom walks in me: no mom it’s not what it looks like
These kind of baseball exercises have helped my injured shoulder a lot.
Crazy how different being more active with the sweep leg makes the whole throw look
Basically go to a batting ring and toss some pitches for a couple of hrs with proper form.
Hey, I recently just bought your flight system program. I am a young 15 year old basketball player who is in aau season right now. I have some questions where would be the best place to contact you?
Great video. If I may add to number 5 external/internal rotation, this may work much better in a lean or a laying position as this would keep constant tension on the rotator cuff and allow the brachiallis in the forearm/upper arm to be relieved of that tension therefore giving more stimulus to the cuff.
@Strengthcamp perhaps offtopic but, do you use front squat push presses for your athletes alot? cause it seems to be pretty awesome for explosiveness/allround training?