Dave Sweeney: Throws Workshop

1. CONDITIONING TRAINING FOR THROWING
WHY ?
Speed of Release
Sudden Braking Action / Block
Coordination of Body movements
Stresses on all Joints / Muscles / Tendons / Ligaments
WHAT’S IMPORTANT ?
 Development of physical tools to enable throwing
 Coordination & Balance
 General Endurance
 General Strength & Strength Endurance
 Specific Strength
 Power / Explosiveness
 Speed
 Muscle Elasticity, Mobility & Flexibility
 Stability
Coordination & Balance
All following on Bare Feet
 Walk toes only
 Walk heels only
 Outside of foot only
 Inside of feet only
 Walk Heel to toe – full range
 On 1 Leg (Bare feet) – Shift balance from heel to toe on mats
 1 leg - Walk sideways – heel to toe to heel etc
 1 Leg 90°jumps full circle – Jump and turn 90 each time – keep
going same direction
 1 Leg ¼ squats – fast pace
 Lunges on bench – drop so knee touches bench each time
 Somersaults onto Mats
 Forward Rolls
 Handstands
 Balance Drills – 1 leg – reach forward to L & R
 Eyes closed Balance drills
Athletics NI Coaching Conference Conditioning for Javelin David Sweeney

2. General Endurance
 Running / Cycling / Rowing / X-Trainer – 20min + (keep Heart
rate at 120-140bpm)
 Interval Running session – Complete following routine
1 x Run 2min / Rest 90sec
1 x Run 1min30sec / Rest 60sec
2 x Run 1min / Rest 45sec
2 x Run 30sec / Rest 30sec
2 x Run 15sec / Rest 20sec
 Dumbbell Circuit
 Circuit Training
 Shoulder Circuit
 Swimming (30min +)
General Strength / Strength Endurance
This type of training differs depending on the level of athlete. The
more advanced athlete will aim to maintain previously developed
levels after a long period of focusing on specific exercises. Novice
athletes will aim to develop new levels of strength and try balance
weaknesses in their musculature. The Novice will need to spend
more time with this training than the advanced athlete.
 Medicine Ball Routines
 Power Lifting & Weight Lifting exercises – ( High Reps / Low
weight / Reduced Rest periods)
Bench / Squat / Deadlift / Good Mornings / Trunk Twists /
Shoulder Press / Incline Bench Press
 Swiss Ball Exercises
o Tucks / Reverse Tucks / Walk on Shins / Body Extensions
Athletics NI Coaching Conference Conditioning for Javelin David Sweeney

3. Specific Strength (FOR JAVELIN)
 Running Drills
o Forwards knees Up / Backwards / Knees wide F & B
o Skip & Twist F & B
o Hurdle Walks
o Forward / Backwards / Sideways / 360’s / Fast Walks
 Shoulder Exs
o Pullovers – Long arms / wrist cocked – 10k bar
o Backwards ball throws
o Breast-stroke & Butterfly with 1-2kg
o Arm Walk - F & B
o 360deg turnovers
o Protraction / retraction
o Bench Walk up and downs
o Ball on Bench Circles
o Full Circles holding 10k plate – move arms only
o Zolt Nemeth – Low to high releases
o Finnish Swings with 5k plate – 5 up/down, 5 to L, 5 to R
o Arm Swings with 5k DBs – sprint action also turn trunk L & R
o DBs at 90deg – Alternate L & R up and down
 All Body Movements
o Hip Strikes with 5k plate – Arm doesn’t pull but lags
o Full range Kangas drill – outside R foot, R foot action to L
o Shot Backwards Overhead
o Shot Forwards
o High Walking Lunges with 10-20k bar
o Step Jumps – R leg on bench – explode up off R leg
Power / Explosiveness
 Olympic Lifting
o Cleans / Hang Cleans / High Pulls
o Snatch / Hang Snatch / Snatch Pull
o Jerks
 Other Weight-Lifting
 Presses /
 Shot Throws – Backwards OH/ Forwards OH / Forwards BL
 Jumps
 Bounds / Plyometrics
 Medicine Balls throws
Athletics NI Coaching Conference Conditioning for Javelin David Sweeney

4. Speed
 Throwing Light implements
 Olympic Lifting at reduced weights at Max speed
 Sprints – 20-50m
 Accelerations
 Reaction Drills
 Agility Drills – Cone drills
Muscle Elasticity, Mobility & Flexibility
 Tailored Dynamic Warm Up routine
 Flexibility Routine
 Hurdle Walks
Stability
 Planks (add weight if appropriate)
o Front
o Walking Front
o Side
o Side with Hip up/down slide
o Back
 Hyperextensions
 Theraband Exs for shoulder / hip / adductor / abductor
 Bound & Hold balance
Athletics NI Coaching Conference Conditioning for Javelin David Sweeney