How do track and field throwers improve speed, coordination, and agility?

Throwers need to be agile and flexible because their success is determined by how smoothly and quickly they can get their feet into the proper throwing positions while keeping the throwing implement stretched behind them. Agility is needed to be smooth and fast while flexibility is needed to keep the implement stretched behind the torso and shoulders. The greater the range of motion, the more time that can be spent applying force into the implement. The faster the feet get into position, the more range of motion can be created. It is not possible to be a successful thrower with poor agility and flexibility. Ways to improve agility and flexibility include hurdle mobility drills, stretching, cable flexibility drills, sprint drills (with carioca and various skips), javelin stretches, dynamic flexibility, ladder drills, medicine ball drills, and spinning throwing drills.

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