Squad Throws – Early Pre-Season – Detailed session plans below

No jav today, Dave Kearsley will get out shot’s & discus’s if anyone wants to train. Might need to use the hammer cage for discus if cross country is using the infield.

Throws coaching covering all junior throws – javelin, discus, shot put
Hammer coaching available on request in private sessions

Training is always on regardless of the weather & conditions but of course modified as appropriate for optimal safety and health of everyone.

Throwers pls arrive at 5:15pm for a warmup, collect equipment with a 5:30pm start.
90 min sessions – we have to finish by 7pm as masters/vets have the track booked

Safety :
Make sure that no one is in range if you are throwing anything (use cones)
Train at a time when there are fewer people

Equipment required :
– throwing ball (cricket ball, weighted ball)
– 1, 2 & 3kg med balls
– skipping rope
– broom stick
Optional / Extra :
– light-medium kettle bell
– 1/2.5/5kg floppy disk
– discus / shot put / javelin – competition weight

General Warmup :
– 20m running forwards & backwards
– 20m side shuffle each way
– 20m skipping forwards and backwards
– 20m carioca each way
– 2x 20s ankle mobility
– 6x arm circles & swings : forward/backward/side/alternating vertical/shoulders
– 2x 10x single leg glute bridges
– 6x bird dog cat-camel
– 2x 6x bird dog t-spine twists (full range of motion)
– 2x 6s hip flexor mobility : legs only / twist across front leg / hands on ground / twist up
– 10x squats / star jumps / scissor jumps / side to side jumps (heidens)
– 6x fast incline pushups (on knees if required with hands raised)
– 50x skipping rope loops
Optional :
– 10x 2.5kg floppy disk circuit
– 20x KB swings
– 2x 10x single arm swings

Workout :
https://www.youtube.com/playlist?list=PLtILwZn6vie2zZmS45cq5x6N2oQRseVgi
1) Throws specific warmup
Broomstick
– 4x 3x bent over twists
– 6x wall slides
– 6x slow swingovers from to back
Med Ball : 2 or 3kg
– 6x vertical slams
– 6x side to side slams
– 6x split jacks (star jump with ground touch)
– 6x deadlift (touch ground) with vertical press
– 20x side to side swings, keeping shoulders square
– 20x vertical swings (above head to between knees, bending knees as you swing down)
– 6x goblet squats / squat and press / squat and press with twist
– 4x forward & back lunges with twist across front knee
– 2x vertical chest press and throw
– 2x vertical underarm throw
– 2x vertical overarm throw

I usually recommend going from lightest to heaviest implements when training

2) Jav specific : 1kg med ball
1st 2 min : https://www.youtube.com/watch?v=iZHRCgCBLKE&list=PLtILwZn6vie2zZmS45cq5x6N2oQRseVgi&index=2
Cricket ball : 70-80%
1x each progressing through standing throws / step back / crossover / impulse
Weighted ball (~400g) : 70-80%
1x each progressing through standing throws / step back / crossover / impulse
Javelin – competition weight : 75% easy throws
2x feet parallel, facing forwards, arch back & 5m throw (1st with left arm staying up, 2nd with left arm pullback)
4x stabbings progressing from 2-10m in front of body
3x standing throw (1st with left arm staying up, 2nd & 3rd with left arm pullback)
1x front foot step back & step forward (land heel first in long stance)
1x slow crossover
1x fast/normal crossover
1x impulse (fast jumping crossover with both feet off the ground)
1x crossover & impulse
1x 2 crossovers & impulse
1x set of jav (across back) crossovers down the runway. Looking forward
1x set of jav (arm extended back) crossovers down the runway. Looking forward with front arm swinging keeping the throwing hand high level with your shoulder
2x 3 step run up with 2 crossover & impulse – if you have been taught
Jav Technique Notes :
i) Jav should be spinning in flight, flying aligned straight in an arc and landing point first
ii) Front foot should land in a long extended stance with heel hitting first
iii) Jav hand should be rotated thumb down, palm up and level with the shoulder
iv) Dont step forward with the back foot until the jav has been released
v) Throwing arm action should be straight over the rear arm’s shoulder, not slew sideways and swing straight forward and down to end near the forward leg

3) Discus specific : 2kg med ball
– 2x underarm med ball throws
– 2x overarm med ball throws
– 2x 2x sideways med ball slings (start low, end high, rotating the hips)
– 4x broomstick standing throw (drive hips forward, lean over slightly to throwing side)
Discus – competition weight & 1kg floppy disk
– 4x floppy disk standing throw (drive hips forward, lean over slightly to throwing side)
– 4x discus standing throw (drive hips forward, lean over slightly to throwing side)
– 2x step back discus throw
– 2x right foot forward from circle centre discus throw
– 2x sth African (if you have been taught)
– 2x 3/4 full spin (if you have been taught)
– 2x full spin (if you have been taught)
Discus Technique Notes :
i) Drive hips first with throwing arm swinging from low to high but releasing when the throwing hand is below the shoulder
ii) Discus outside edge should tilt down on release and move to flat after release by max height
iii) Non throwing arm should counter balance the throwing arm and then block just before release
iv) Drive the hip forward, keeping the rear foot on the ground avoiding a “reverse” in training unless you have been told to do so

4) Shot Put specific : 2/3/4kg med ball, same as per competition shot weight
– 2x underarm throw (skip if already performed in discus)
– 2x overarm throw (skip if already performed in discus)
– 2x squat and chest pass throw
– 4x broomstick standing throw (drive hips forward, lean over slightly to throwing side)
– 2x 2x twist & chest pass with feet shoulder width
– 2x 2x alternating chest pass standing throws with both hands
– 2x 2x alternating standing throws single arm
Shot put – competition weight
– 2x 3x vertical downwards hand flick drills
– 2x 3x vertical upwards, squat without twist, hand flick drills
– 2x stationery feet, toes against the stop board, shoulder width twist & squat throws
– 2x short stance 90º standing throw
– 2x full standing throws
– 2x step across
– 2x glide (if you have been taught)
– 2x rotary (if you have been taught)

Early Pre-Season Wed session is mainly about building and correcting throws technique
Sun session works on fundamental throws movements with less throwing
Both are important …
As the throws group is getting larger, I highly recommend private sessions for best technique improvement

Note that for LA Vic combined events :
5 Events : U9-U13 : girls – shot, boys – discus
6 Events : U14 : girls – shot, boys – discus (add high jump)
7 Events : U15-U17 : girls – shot, boys – discus, both sexes add javelin

Weekly Schedule
Mon – Sprints (speed endurance) followed by Gym @ Rise
Tue – Private sessions
Wed – Throws preceded by Sprints (high intensity – accel & max velocity)
Thu – Coaching at Berwick for the pre-season starting mid June
Fri – Private sessions
Sat – Limited availability for Private sessions
Sun – Throws followed by sprint skills & sprint conditioning followed by Private sessions

Due to Wesley & LA Vic state coaching commitments I have JDS & other commitments on some weekends

Note that when major events are on – All Schools, APS, LA VIc, AV, etc I will be at these events and there is no coaching on those days/weekends

Private sessions on other days – currently booked out except for Sat. Call to go on the waiting list.

Registered Knox juniors are free for track & field sessions only @ Knox track.

Note the new monthly fee structure from Dec 2022 :
https://www.teamapp.com/clubs/472608/articles/7081319-moving-to-monthly-training-fees?detail=v1&_expiresat=1672531199

See you at the track, be your best.

Location

Bunjil Way, Knoxfield VIC 3180, Australia