This page is constantly updated with different featured exercises and technical drills for throwing events.
Featured exercises
Standing Knee drives (done with a Jumpstretch band). focus on speed and full range of motion with working leg. reach back and drive the knee up quickley.
Push ups with weight and Chains. Shown here as an assistance exercise following a max effort board press (set 4 of 4). These can be done as a dynamic or max effort exercise as well. as will all exercises it is very important to maintain good form. keep youf core solid and your spine and neck in allignment. don't drop your head or excessively arch your back.
Pull ups with a clap
These are an advanced progression of regular pull ups modified to be more dynamic/plyometric. The clap adds difficulty and forces you to move quickly. Use caution with this exercise especially. You must have healthy and strong shoulders.
RDL (one leg) http://www.youtube.com/watch?v=NxuT32h5ejU Keep your back slightly arched and shoulders back. as you reach toward the floor raise the opposite leg up proportionately.
If you have trouble with balance hang onto something with one hand to keep your balance until you are able to do them free standing.
Box Squat http://www.youtube.com/watch?v=JdOc31TojWs These can be done with little or no weight. As shown in the video as you descend to the box the back stays flat and slightly arched as you bend at the hips and push your butt backward. Your knees shouldn't move forward past your toes. Lower yourself onto the box and transfer your weigh to it. Keep good posture and stand back up.
Featured throwing drills
Rotational Drill (720 throw) This drill is great for focusing on left leg balance from the back half of the throw.
Discus power throw. It seems pretty simple since almost everyone does power throws as a drill or warm up.. but it's not!!! DO NOT just go through the motions with this drill. Be sure to focus on separation. Get a good stretch and make the right leg turn and pull the upper body through the throw. Notice that the right leg turns it does not extend or push. You should also focus on a good left leg block here, you shouldn't have to reverse.
Band assist power position drill.
This drill helps focus on keeping the center of gravity back toward the right leg while developing a strong block with the left leg. Without proper positioning here, you won't effectively transfer energy to the discus.
Think about running into your left leg NOT over the top of it. the right leg shouldn't push and extend it should only turn.
