Auburn University’s Routine for Throwers
In events dominated by brute strength and meathead mentality, you can add distance to your throws and improve your PRs without lifting a weight or picking up a shot.
According to Damon Davis, Auburn University’s T&F strength coach, proper flexibility allows throwers to hold certain rotational positions and effectively produce more force. “If a thrower lacks mobility, back injuries can occur due to overcompensations; and other poor throwing habits develop because of joint restrictions,” says Davis.
To improve lower-body flexibility, which increases lift and force on throws, Davis puts his athletes through the following mini routine twice a week. Overall benefits include opening hip complexes, developing single-leg strength, and building groin and abductor strength.
Deep Squat Stretch
• A ssume shoulder-width stance, reaching arms straight overhead as high as possible
• Squat down while bringing your arms down
• Grasp inside of feet with hands while applying pressure to inside of knees with elbows
• Hold squat position 2 to 5 seconds; return to start position
Sets/Reps: 1×5-10
Coaching Points: Don’t rush stretch // Avoid standing up too quickly out of squat // Don’t distribute weight onto balls of feet while bringing torso into upright position
Slide Board Reverse Lunge
• Stand with back foot on slide board and front foot off it
• Load weight onto leg that is off slide board
• Reach back with foot on slide board into reverse lunge position; extend back as far as possible
• Hold position 2 to 5 seconds; slowly return to start position
Sets/Reps: 1×10-20 for each leg
Coaching Points: Maintain tall posture // Avoid leaning your torso // Keep positive shin angle on front leg
Slide Board Lateral Lunge
• Stand with one foot on slide board
• Squat, loading leg off slide board. Keep leg on slide board straight and reach out into lateral lunge
• Extend on slide board as far as possible; slowly return to start position
Sets/Reps: 1×10-20 for each leg
Coaching Points: Avoid leaning your torso // Keep hip, knee and ankle in straight line while squatting
* Use towel on gym floor if a slideboard is not available
RECOMMENDED FOR YOU
MOST POPULAR
Auburn University’s Routine for Throwers
In events dominated by brute strength and meathead mentality, you can add distance to your throws and improve your PRs without lifting a weight or picking up a shot.
According to Damon Davis, Auburn University’s T&F strength coach, proper flexibility allows throwers to hold certain rotational positions and effectively produce more force. “If a thrower lacks mobility, back injuries can occur due to overcompensations; and other poor throwing habits develop because of joint restrictions,” says Davis.
To improve lower-body flexibility, which increases lift and force on throws, Davis puts his athletes through the following mini routine twice a week. Overall benefits include opening hip complexes, developing single-leg strength, and building groin and abductor strength.
Deep Squat Stretch
• A ssume shoulder-width stance, reaching arms straight overhead as high as possible
• Squat down while bringing your arms down
• Grasp inside of feet with hands while applying pressure to inside of knees with elbows
• Hold squat position 2 to 5 seconds; return to start position
Sets/Reps: 1×5-10
Coaching Points: Don’t rush stretch // Avoid standing up too quickly out of squat // Don’t distribute weight onto balls of feet while bringing torso into upright position
Slide Board Reverse Lunge
• Stand with back foot on slide board and front foot off it
• Load weight onto leg that is off slide board
• Reach back with foot on slide board into reverse lunge position; extend back as far as possible
• Hold position 2 to 5 seconds; slowly return to start position
Sets/Reps: 1×10-20 for each leg
Coaching Points: Maintain tall posture // Avoid leaning your torso // Keep positive shin angle on front leg
Slide Board Lateral Lunge
• Stand with one foot on slide board
• Squat, loading leg off slide board. Keep leg on slide board straight and reach out into lateral lunge
• Extend on slide board as far as possible; slowly return to start position
Sets/Reps: 1×10-20 for each leg
Coaching Points: Avoid leaning your torso // Keep hip, knee and ankle in straight line while squatting
* Use towel on gym floor if a slideboard is not available