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What does a typical thrower's training day look like?

Throwers do a variety of activities during the week other than just lifting and throwing. Throwing is the most important activity in a thrower's day because technique takes precedence over everything else. It is not helpful to be strong, flexible, powerful, agile, and dynamic if your technique is so poor that average throwers with average technique beat you. Workouts should begin with five minutes of jogging followed by five minutes of climbing stairs. After the body is warmed up, the thrower should spend twenty minutes on static flexibility and five minutes on dynamic flexibility or hurdle mobility. At this point, you should complete technical work and drills in your specific event.  After technical work and throwing drills are done, it is off to the weight room. If weights are not to be done after throwing, medicine ball training can be done and followed by another ten minutes of stairs. If lower body weights are part of the day's activities, multi jumps should immediately follow your resistance training. If upper body weights are being done, they should be followed by multi throws. This can be repeated all season with the volume and intensity changing every four weeks.

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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.