Why do you need to stretch???
Why do you need to stretch???
Flexibility is the most overlooked component of a thrower's
Flexibility is the most overlooked component of a thrower's
training
training
..
Lack of flexibility leads to a smaller range of motion which in
Lack of flexibility leads to a smaller range of motion which in
turn leads to shorter throws that paradoxically put the athlete
turn leads to shorter throws that paradoxically put the athlete
under greater physical strain, resulting in more severe injuries
under greater physical strain, resulting in more severe injuries
with more frequency. The most common areas for injury are the
with more frequency. The most common areas for injury are the
throwing elbow and shoulder, the lower back, and the lower
throwing elbow and shoulder, the lower back, and the lower
abdominals, adductors and left knee (for righthanded throwers).
abdominals, adductors and left knee (for righthanded throwers).
YOU WILL REACH YOUR HIGHEST POTENTIAL BY
YOU WILL REACH YOUR HIGHEST POTENTIAL BY
INCREASING YOUR FLEXIBILITY.
INCREASING YOUR FLEXIBILITY.
Improving flexibility and increasing the throwing range of
Improving flexibility and increasing the throwing range of
motion will greatly improve your
motion will greatly improve your
ability to exert greater force on the implement, especially as
ability to exert greater force on the implement, especially as
their strength improves.
THROWING DAY THROWING DAY
FLEXIBILITY-Target areas:
Target areas: Shoulder, chest, triceps, lats, obliques, lower abdominals, lowerShoulder, chest, triceps, lats, obliques, lower abdominals, lower back, adductors, hip flexors, hamstrings and quads.
back, adductors, hip flexors, hamstrings and quads. Warm up well. Put heat on
Warm up well. Put heat on specific target areas, especially lower back, hamstringsspecific target areas, especially lower back, hamstrings and shoulders, and keep enough clothing on to stay warm
and shoulders, and keep enough clothing on to stay warm even in the summer time.even in the summer time. Each stretch should be held for at least 30 seconds if not more. Push the stretch to Each stretch should be held for at least 30 seconds if not more. Push the stretch to discomfort, not pain, and hold and breath and tr
discomfort, not pain, and hold and breath and try and relax into the stretch. As y and relax into the stretch. As thethe muscle relaxes and the discomfort subsides
muscle relaxes and the discomfort subsides increase the stretch even more. Theincrease the stretch even more. The only time of the year
only time of the year not to really overdo the intense stretching is during not to really overdo the intense stretching is during the heavythe heavy lifting phase.
lifting phase.
D
Drriilll l PPoossiittiioon n SSttrreettcchh
R
Reevveerrsse e SSttaar r RRoollllss On On GGrroouunndd, , aarrmmss spread out
spread out
Lower Back Lower Back ½
½ SSqquuaattss JJaavveelliin n aaccrroosss s bbaacckk LLeeggss, , LLoowweer r BBaacck k S
Sttaannddiinng g LLuunnggeess JJaavveelliin n aaccrroosss s bbaacckk LLeeggss, , LLoowweer r BBaacck k A
Alli i SShhuuffffllee JJaavveelliin n aaccrroosss s bbaacckk AAnnkklleess, , HHiippss H
Hooppssccoottcchh JJaavveelliin n aaccrroosss s bbaacckk AAnnkklleess, , HHiippss S
Sttaannddiinng g QQuuaad d SSttrreettcchh JJaavveelliin n iinntto o ggrroouunndd QQuuaaddss P
Pyyrraammiid d SSttrreettcchh JJaavveelliin n iinntto o ggrroouunndd Legs straight, spread Legs straight, spread apart, arms long above apart, arms long above head
head
Shoulders, Legs, lower Shoulders, Legs, lower back
back C
Caallf f SSttrreettcchh JJaavveelliin n iinntto o ggrroouunndd CCaallvveess, , AAnnkklleess S
Sqquuaattttiinng g GGrrooiinn JJaavveelliin n iinntto o ggrroouunndd GGrrooiinn, , LLoowweer r bbaacck k T
Twwiissttss JJaavveelliin n aaccrroosss s bbaacckk ShShoouullddeerrss, , CChheesstt, , CCoorree Twists w/ opposite knee
Twists w/ opposite knee lift
lift
JJaavveelliin n aaccrroosss s bbaacckk SShhoouullddeerrss, , CChheesstt, , CCoorree S
Siidde e BBeennddss JJaavveelliin n aaccrroosss s bbaacckk CCoorree H
Heeeel l RReeaacch h BBaacckkss JJaavveelliin n aaccrroosss s bbaacckk CCoorree, , LLoowweer r bbaacck k H
Hiip p BBlloocckkss JJaavveelliin n hheelld d bbaacckk HHiippss R
Roottaattoor r CCuuffff JJaavveelliin n hheelld d iin n hhaanndd SShhoouullddeerrss H
Hiip p WWiigggglleess JJaavveelliin n iinntto o ggrroouunndd HHiippss, , LLoowweer r bbaacckk, , ccoorree K
Knneee e DDrriivveess JJaavveelliin n hheelld d bbaacckk LLeeggss, , LLoowweer r BBaacck k
ADD ANY ADDITIONAL STRETCHES YOU KNOW TO THE LIST…. ADD ANY ADDITIONAL STRETCHES YOU KNOW TO THE LIST….
THIS IS AN INTERESTING THIS IS AN INTERESTING
STUDY-STRETCHING IMPROVES WEIGHT TRAINING GAINS STRETCHING IMPROVES WEIGHT TRAINING GAINS Kokkonen, J., Nelson, A. G., Tarawhiti, T., Buckingham, P., &
Kokkonen, J., Nelson, A. G., Tarawhiti, T., Buckingham, P., & Glickman-Weiss,Glickman-Weiss, E. (2000).
E. (2000).
Stretching combined with weight training improves strength more than weight Stretching combined with weight training improves strength more than weight training alone.
training alone.
Medicine and Science in Sports and Exercise,
Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 649.32(5), Supplement abstract 649. The effects of weight training alone and
The effects of weight training alone and weight training plus stretching on lower weight training plus stretching on lower body
body
strength were investigated in college males and females.
strength were investigated in college males and females. The weight training groupThe weight training group (M = 7: F = 7) lifted three times per week using a program of 3 x 6 repetitions with (M = 7: F = 7) lifted three times per week using a program of 3 x 6 repetitions with 85% 1 RM for 8 weeks. The weights
85% 1 RM for 8 weeks. The weights plus stretching group (M = 7; F = 7) plus stretching group (M = 7; F = 7)
was pair-matched for strength with the weight training alone group. S
was pair-matched for strength with the weight training alone group. S tretching wastretching was performed twice per week for
performed twice per week for the eight-week period.the eight-week period.
The weights plus stretching group improved significantly more than the weights The weights plus stretching group improved significantly more than the weights alone
alone
group in both flexibility and strength measures. group in both flexibility and strength measures.
Implication.
Implication.
Stretching exercises add to strength and flexibility
Stretching exercises add to strength and flexibility
improvements in weight training programs.
improvements in weight training programs.
*Always use lifting straps. It will allow your athlete to do more weight and *Always use lifting straps. It will allow your athlete to do more weight and complete more repetitions. Also, it will help keep the forearms from
complete more repetitions. Also, it will help keep the forearms from
becoming over developed (from gripping). This is one body part a javelin becoming over developed (from gripping). This is one body part a javelin thrower does not want to build up as it will tighten up the throwing arm up thrower does not want to build up as it will tighten up the throwing arm up which will lead to elbow problems.
