Track and Field Throwing Events: Specific Exercises

This is the copy from the cheat sheet I wrote for the throwers today for their event work while in the weight room.

Event Specific Exercises
Cheat Sheet

Glide Drills

-Glide with sled – hook sled belt and pull sled while gliding
4-5 sets. 3-5 reps

-Glide with band resistance – Hold band and glide. Reset between each rep.
4-5 sets, 5-8 reps

-Band resisted kick- Tie an anchored band around the ankle of the leg you reach back with during your glide. Use the band to resist the extension.
4-5 sets, 8-12 reps each

Rotational (both shot and discus)

-Weighted half turn- Hold a weight (any) over center hip and rotate 180deg on pivot foot. Keep shoulders back and weight over pivot foot.
5 sets, 12-15 reps

-360 drill- Holding a kettlebell or dumbbell as a implement rotate 360 degrees.
5 sets, 10 reps both sides

Shot Put specific

-Bondarchuk Press- A push press only bar is pressed at a 45deg angle and quickly brought back to the chest.
4-5 sets, 5-8 reps

-1-2 punch drill- Holding a dumbbell line up in power position. Go to clear then strike the dumbbell without releasing.
5 sets, 5-8 reps both sides

-RC Punch- Setup on the Roman Chair (we do glute ham raise on these) facing upwards with a dumbbell or kettlebell in hand. Keep body parallel to the ground and strike forward as if you were throwing.
3-5 sets, 8-12 reps both sides

-Jammers- similar to 1-2 punch only use a landmine or Jammer Press machine. Strike up and forward one arm at a time.
4 sets, 8-12 reps

Discus Specific

-RC Pull- same as RC Punch only pulling a lighter implement
3-5 sets, 8-12 reps each

-1-2 band pull- Similar to punch, however, use a stretch band for resistance. Keep the right arm long.
5 sets, 5-8 reps each side

Weight throw Specific

-KB Windups- Use a kettlebell to practice wind up rotations
3-5 sets, 10-20 reps

-KB Turns- Multiple turns in a row using a kettlebell
3 sets, x10 of how many turns you use in competition (i.e. 2-turn = 20 turns/set)

-Sedych Drill- Using a kettlebell do a turn in this order and continuous(wind-1 turn-wind- 2 turn- wind- 3 turn- repeat)
3 sets, 3-5 reps ( a rep being what is listed above)

******MORE DRILLS MAY BE ADDED IN THE FUTURE. IF YOU NEED MORE IDEAS JUST ASK*******

P.S. These are meant to build STRENGTH!! So don’t go light and easy. Drills are expected to be done well but with an intense amount of resistance. Treat them as you would a heavy bench, clean, or squat, etc.