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Four Olympic Throwing Exercise Drills

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  • Four Olympic Throwing Exercise Drills

    These are four very effective throwing exercises I do as an Olympic javelin thrower that help strengthen and condition my shoulder and torso/core for throwing. I would have to believe these same exercise would work well for baseball pitchers and baseball throwing too?

    In #1 I use weighted balls that weigh between 400g to 1.5 kg. I'll do 300 to 500 per session twice a week. The focus is on range of motion,staying relaxed and rhythm.
    Drill #1: Alternating Weighted Ball Throws- Right / Left Arm.
    http://www.youtube.com/user/Roald62?feature=mhee

    In #2 I use a 1kg medicine a ball. Although this a stationary exercise it is far from static. You will notice that as I lean back on the exercise ball, as I catch the medicine ball rebounding off the wall, it compresses and then pushes me forward as I throw. I am acting and reacting with each throw decelerating and accelerating the ball. When you time it right you can get a tremendous ab, lat, tricep and chest stretch with each throw. I often think of this drill as the speed bag exercise that boxers do. I'll do between 1000 to 3000 of these throws per session twice a week.
    Drill #2: Seated Two Handed Medicine Ball Throws
    http://www.youtube.com/user/Roald62?.../0/_EzlW9ghIpk

    In #3 I use a weighted ball: 400g, 600g, 800g, 1kg and 1.5kg. It is the same concept as the #2 Drill but I do half the amount per session - 500 to 1500 - and do them is sets of 25 reps.
    Drill #3: Seated One Arm Weighted Ball Throw:
    http://www.youtube.com/user/Roald62?.../1/_E4clw_kGXs

    In #4 I use a 1 kg med ball again. I'll do this exercise before I throw javelin. The focus is on correct sequencing and throwing for height as well as distance. I'll do 10 to 25 reps each side and straight.
    Drill #4: Two Handed Overhead Medicine Ball Throws - for height / distance.
    http://www.youtube.com/user/Roald62?.../2/zrR9HH_GQDE

  • #2
    great post as always roald. it's always good to look at the conditioning of other sports.

    good luck for your olympic trials this year.

    I really like those gymnastic ball throws. they provide a lot of stretch in the chest area and engagement of the lats. also a lot of shoulder flexibility which means a longer acceleration path.

    Another question: in baseball as in javelin the hip drive/rotation is very important. since a lot of players have weak and inflexible hips what do you recommend technically and physically to get a stronger hip drive?
    Last edited by dominik; 02-09-2012, 01:20 PM.
    I now have my own non commercial blog about training for batspeed and power using my training experience in baseball and track and field.

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    • #3
      Roald62,
      Glad to see you are still at it! Are you competing this summer?
      Jake
      "He who dares to teach, must never cease to learn."
      - John Cotton Dana (1856–1929) - Offered to many by L. Olson - Iowa (Teacher)
      Please read Baseball Fever Policy and Forum FAQ before posting.

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      • #4
        Originally posted by Jake Patterson View Post
        Roald62,
        Glad to see you are still at it! Are you competing this summer?
        Jake
        I am indeed. UK Olympic Trials are set for June 22nd to 24th.

        There is one exercise in particular that I do that really helps with hip drive. I will post the video shortly for that.

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        • #5
          Let's see you throw a baseball. :hyper:

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          • #6
            Originally posted by tpav View Post
            Let's see you throw a baseball. :hyper:
            Tpav - You wouldn't want him to throw it at you.
            "He who dares to teach, must never cease to learn."
            - John Cotton Dana (1856–1929) - Offered to many by L. Olson - Iowa (Teacher)
            Please read Baseball Fever Policy and Forum FAQ before posting.

            Comment

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