Throwers ten exercise program diagonal pattern d2 extension involved hand will grip tubing handle overhead and out to the side. On top of that, you might coach just the boys team, just the girls team, or both boys and girls throwers at the same time. Offseason strength and conditioning for high school football. Generally we follow this schedule for the first four weeks of the season before changing to the high percentage workout. Use same exercises per workout performing 3 sets of 1012. The voluntary reaction time response, with a latency of 120ms to 180ms. Complete fullyear workout program for high school and collegiate throwers 3 reasons why every football player should run track the best hamstring exercises for track athletes. For football, throwers, and general population students i teach the big 4 lifts sq,dl,bp,op and two olympic lifts clean, hang snatch. To develop specific strength in all of the throwing muscles by. Shot put school quadrathalon baseline test weight program intro.
Complete fullyear workout program for high school and. So no matter what level you coach at, youll find new, unique ideas to help your. The feats i have seen with my own eyes and heard anecdotally from coaches during my decade as a high level shot putter, could fill a book. Here he shows you the arm strike drill series that addresses. Javelin throwers need to train as speed and power athletes like throwers, jumpers and sprinters.
I have used this approach for several years now in my personal training and also for. In addition, javelin drills and skills should be a part of all training sessions. Strength training includes hurdle mobility, plyometrics, throwing, bodyweight work, and traditional weight training activities. Collegiate athletes have the benefit of training for an additional day. Xlathlete triphasic training high school strength training manual. We want to see what is hurting and not moving well and have these issues addressed asap. Throwing programs of elite pitchers collegiate baseball.
This fullyear throwers workout program from stack expert john cissik. Training for throwers part 1 juggernaut systems sample mid season weekly training for high school throwers iatccc 5 strength exercises for throwers stack strength training program for high school throwers athletes. Develop a pre practice daily warm up model that reinforces the correct movement patters of the competition event. Strength training program for high school throwers athletes. The throwers ten program is designed to exercise the major muscles necessary. The reaction to perturbations, with a latency of 80ms to 120ms.
Strength training program for high school throwers complete. The drills are designed for youth and high school teams, age 818. Off season football training part i the focus of the time immediately after the season is to address injuries asap. The realization of training may take 510 days for the athlete to apply the actual training effects of that training session to performance gains. In high school, weight lifting was something that i did not do. Its packed with fundamental drills for teaching the basics, along with more advanced techniques for experienced athletes. After you get to the 20yard mark, walk another 20 yards and lift your knees as high and as quickly as possible. Training program for throwers track and field toolbox. Essential track and field throwing event drills track and. I would like to share with you our lifting schedule at bridgeton high school in southern new jersey.
After a few weeks, a long run up to 45 minutes is helpful. Despite the diversity of throwing events, form is priority amongst professional and amateur throwers. Oct 24, 2018 training for throwers part 1 juggernaut systems sample mid season weekly training for high school throwers iatccc 5 strength exercises for throwers stack strength training program for high school throwers athletes. High percentage work outs consist of a low number reps at a high percentage of your max. The emphasis will be for the high school athlete, coach and masters thrower. With that in mind, high school throwers will train three times a week, one day focused on strength and power, and two on increasing muscle mass. Throwers ten exercise program the throwers ten program is designed to exercise the major muscles necessary for throwing. Look for my blog on the coaching blogs from the itccca website. Warm up and cool down drills often, over looked but probably the most important part to any workout. Jul 10, 2017 ppt off season training for track and field throwers powerpoint training for throwers part 1 juggernaut systems starting a new track field throwing program and season preparation complete full year workout program for high school and collegiate. Hang cleans, power cleans, high pulls, power snatches, hang snatches, pulls, from boxes or from pin level in a power rack.
Developing the maximal force strength training for throwers presented by. Reactiontime response 120180 very high very large large. Complete full year workout program for high school and characteristics of top performances in the women s hammer throw. Sep 02, 2014 strength training program for high school throwers. Slowly raise arm, bending elbow, and bring dumbbell as high as possible. If youre a baseball player interested in trying out the throwers 10 exercise program with a upmc sports medicine expert, call 18559377678 sport. Throwers spring break workout pdf iatccc part 9 full weekly conjugate workout for track and field throwers. In addition, all exercises included are specific to the. Strength training for throwers association of sport performance. A simplistic approach to weight training for throwers. Distance runners should do basic dynamic stretching before and after cooling down. According to coach bertram, i can offer up the workouts again as long as there is an emphasis on working out on your own. Medicine ball routines, plyometric training and event related exercises can be used before or after shot put and discus practice. Pull tubing down and across your body to the opposite side of leg.
Start with your arm straight at your side and palm facing your leg. Throwers ten exercise program university of florida. Ray wilks, usatf i ray wilks, usatf i bridgeton high school weight in high school. I will usually go through a 10 exercise circuit twice at the beginning of the season and sometimes go 2. Here he shows you the arm strike drill series that addresses a neglected area of shot put instruction, the arm.
Since i primarily use circuits as a recovery and aerobic capacity workout, i have my athletes jog at about 5060% intensity for 40 meters between each exercise. So ill open the shed up tomorrow 320 morning and you can workout at the school. Throwers shot put, discus, hammer, javelin are undoubtedly some of the most powerful athletes on the planet. Olympic lifts and modifications cleans, snatch, high pulls, db cleans, db jumps, etc. This often means referring out to a chiropractor or therapist that i have a relationship with already. Strength training program for high school throwers. The key to a successful track and field season can be made or broken in the first 35% of the season. Upmc lemieux sports complex 8000 cranberry springs drive cranberry township, pa 16066. Weight lifting is a competitive sport in which the lift er tries to lift as mu ch weight as possible during one exercise. Workout what is the best workout to improve your throws. The warm up routine prepares the throwing for the training session and will develop several athletic skills to help the thrower reach big performances. The throwers ten is a concise exercise regimen specifically designed for baseball pitchers and throwers. The best workout to improve ones throws should be concentrated on proper form and throw execution.
As a coach with over twenty years of experience at the high school, junior college and university levels, i disagree with this statement. Variation of the endless relays workout from the coaches at desoto high school texas one of the premier high school track programs in the country presented at the new mexico clinic a few years agoseries of repeat 200msas season progresses, the number of 200m we run decreases, and the speed increases. Ben was a worldclass thrower because he could generate more explosive strength defined as maximal force in minimal time in the time it took to throw a shot. Strength training explosive incline press, shoulder press, single leg. Over the years, ive built a comprehensive training program for throwers by tapping into experts in all five of these areas, and by finding athletes who are willing to take on a high volume of work, improve their weaknesses, and develop the qualities needed to succeed in their particular event. Upmc lemieux sports complex 8000 cranberry springs drive cranberry township, pa. Strength training program for high school throwers ray wilks, usatf i. Variation of the endless relays workout from the coaches at desoto high school texas one of the premier high school track programs in the country presented at the new mexico clinic a few years agoseries of repeat 200msas season progresses, the number of.
Developing event specific strength for the javelin throw. Shot put and discus training programs at the start of the season are designed to develop basic skills with medicine ball throws, low impact plyometrics and event specific technical patterns. Offseason strength and conditioning for high school football chapter 15 offseason strength and conditioning for high school football by richard bell there is a ton of information that exists regarding how to physically prepare football players for the grind of the game. Stretch as a team, then separate into 3 main groups. I teach the lifts in the manner you teach them in ss, and for 95% of the kids i coach i can get them to perform very good technique. This often means referring out to a chiropractor or therapist that i. Jan 27, 2016 complete full year workout program for high school and characteristics of top performances in the women s hammer throw. As of now, we will still have a season when we come back. The first workout is a low percentage weekly workout. High school athletes often lack the resources and expertise to train properly strength coaches are expensive too many sport coaches think they know what theyre doing college coaches have to start from scratch to build athletes they want athletes to come into college with proper training.
They should never stop and rest during the workout. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. Ppt off season training for track and field throwers powerpoint training for throwers part 1 juggernaut systems starting a new track field throwing program and season preparation complete full year workout program for high school and collegiate. A good rule of thumb is 34 days a week of 30minutes. Ray wilks, usatf i bridgeton high school weight in high school. The other key is start to develop strength and speed by doing some supplemental training such as lifting, swimming, cycling, or other activities for 30 minutes. Click on this link for a whole page dedicated to warm up and cool down drills especially tailored for sprinters, jumpers, and throwers. To develop the quickness needed for an explosive throw, shot putters and discus throwers should do high knee lifts. Complete fullyear workout program for high school and collegiate throwers 0 shares share on facebook share on twitter if you want to become a better thrower, you need to train to be explosive. The programs goal is to be an organized and concise exercise program. Javelin throw practice training for the javelin is a combination of throws training similar to shot put and discus throwers with elements of sprint training.
A medicine ball workout to improve your shot put throws. This indepth report took more than eight weeks to research after contacting hundreds of high profile baseball players and coaches on. Jan 24, 2019 workout what is the best workout to improve your throws. Throwers ten workout program for baseball pitchers upmc. Off season track and field workouts for throwers eoua blog. In season training for high school track and field. Aug 06, 2017 over the years, ive built a comprehensive training program for throwers by tapping into experts in all five of these areas, and by finding athletes who are willing to take on a high volume of work, improve their weaknesses, and develop the qualities needed to succeed in their particular event. So no matter what level you coach at, youll find new, unique ideas to help your athletes reach their potential and achieve new personal bests.
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