Advanced Throwing Workout

This throwing workout was provided by our amazing Coach Diane, and is intended for throwers in our program after the techniques have been demonstrated by the coaching staff. It is provided here for their ease of use to find and remember!

Note: These training plans are illustrative only - and should be tailored as needed to fit the needs of the athlete(s) involved and under the watchful eye of someone able to manage and prevent injury. The Track Club and Coaches are not responsible for any injuries that may result from following these training ideas.

Always be safe and careful when considering these training suggestions! 

Warm up:

Run about 5 minutes

Dynamic stretch: (ankle circles, roll heel-to-toe, walking quad stretch, zombie walks, knee hugs, trunk rotations – arms out, gentle twist side to side, with and without having heels come up, arm circles forward and backwards, arm across chest, triceps stretch, then have them skip for distance then height, carioca (karaoke), butt kicks, high knees, and anything else you want!)

Conditioning ideas (two different ones, light and 10 min or so):

Workout A

1. Short sprints – like 10 yards – work on being explosive! Do 4 with 2 min rest

2. Then, do the following without break until you finish jumping jacks:

• 10 body weight squats

• 10 push ups (knee push ups or full)

• 10 jumping jacks

Rest 2 min/Repeat 3-5 times based on your feel

Workout B

1. Squat jumps – 5 then fast feet for 10 seconds (just like basketball)

Rest 2 min and repeat 4 times

2. Then, pair these:

   • Walking lunges – 5 each leg (if walking is difficult, stationary is fine)

   • Side squats (start with feet together then step out to side and squat, then return to neutral, repeat other way) – 5 each direction

   • Plank hold 15 seconds (aim for full, knees are ok, go a little shorter or longer as needed)

Rest 2 min/Repeat 3-5 times based on your feel

Throwing workouts:

When partnering with others, throw 2 discs per thrower then rotate.

Do about 6 throws in each of the drills – stands, step and turn, South Africans, and fulls. 

For those waiting, you can retrieve discs or warm up/do toss ups on the side while waiting. Bowling, too. The idea is to get lots of turning (angular velocity) on the disc – it helps it stay up longer! The disc should be wedged into your pointer finger so that you can push against that tension.