Multi-Throws Exercises for Throwers

A new video I put up on multi-throws exercises is here:

Multi-throws can be used a variety of ways for throwers. They can be used as part of a more specific warm-up following a progressive warm-up. They can be added into a training session as a safe way to add volume to a program. I really like using them as an exercise following a weight training session, as a method of taking muscle groups that may have just been trained in a separate fashion and tying them together into a coordinated movement.

Multi-throws can be very specific to a certain event, or less specific. For a shot putter, a kneeling throw is an example of a more specific exercise. A “hammer toss” is an example of a more specific exercise for a hammer thrower. Each of these exercises can be used for any thrower, depending on what goal a thrower is trying to achieve in training. Multi-throws all offer a great way to train summation of forces, and even if event-specific coordination isn’t being trained through a particular throw, it will still have a beneficial training effect on an athlete.

Any of these throws could be performed with a med ball just like they are being performed with a shot put in these examples. Some of the throws in the video have a hop added before the throw. This is to enhance and train the eccentric/isometric preparation phases that happen before an athlete performs an explosive movement. The goal is to be reactive through these positions. As Cal Dietz would put it, we are trying to “narrow the V.” Produce more force in less time.

If being used as part of a specific warm-up: Select 2-3 throws for 5-10 reps each.

If being used during a training session to add volume: Select 1-3 throws, and perform 2-4 sets of 5-10 reps.

If being used as an exercise following a weight training session: Pick just one throw (preferably one that is more specific to the event being trained) and perform 3-4 sets of 8-10 reps.

Hop forward + overhead back – 0:03

Underhand forward – 0:11

Hammer finish (right/left) – 0:17

Hop back + chest pass – 0:29

Vertical toss – 0:36

Single arm kneeling throw (on both knees) – 0:50

Single arm kneeling throw (on single knee) – 0:57

Single arm seated throw – 1:05