Advertisement

How can multi throws help a sprinter or hurdler with strength and power?

Multi throws are a variety of two-handed shot put throws that are used to strengthen core muscles and improve total-body muscle recruitment and explosiveness. Multi throws are the best way to functionally train core muscles because four of the main throws require the shot put (or weighted ball) to be thrown from a 45-degree angle across the body with a twist. One optimum way to train core muscles is at that exact angle, with a twist, which happen with the hammer hip front throws and hammer hip back throws. Multi throws also teach the nervous system the correct sequence of muscle firing patterns needed to react properly off the starting line. When sprinters and hurdlers react to a stimulus, such as a starting gun, there is total-body muscle recruitment while the legs apply force into the ground and the arms are lifted away from the ground simultaneously. The overhead backwards throw and the between the legs forward throw, teach, reinforce, and develop the exact power and strength movements that are needed on the track.   

Continue Learning about Running

Run . . . for Your Life!
Run . . . for Your Life!
Starting a regular running habit could mean a longer -- and more comfortable -- life. After a 20-year study involving close to 1,000 middle-aged adul...
Read More
What is a taper in race training?
Ellen CharnleyEllen Charnley
The taper is a period just prior to a race that consists of a reduced training load so as to all...
More Answers
What should I eat after running a race?
Univ. of Nev. School of Medicine, Family MedicineUniv. of Nev. School of Medicine, Family Medicine
Post-workout meals are important. The most beneficial types of foods to eat after running a race are...
More Answers
How to Heal Shin Splints
How to Heal Shin Splints

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.