Throws Training
Each day begins with a warm up routine led by team leaders.
Coach Kingsley will be at practice on Mondays and Wednesdays at 3:15.
On Tuesday and Friday athletes are to perform the following routine lead by team leaders:
Exercise 1 – Bodyweight Squats 4 sets of 15 reps
Exercise 2 – Hanging Knee Raises (Core) 3 sets of 10 reps
Do these as a superset meaning as soon as you finish your first set of Squats, immediately move on to your first set of Knee Raises. Wait 1 minute and do your second set of squats followed immediately by your second set of knee raises. You can do the knee raises holding on to the crossbar of the swing set or the monkey bars.
Exercise 3 – Jumping Lunges 6 sets of 4 reps per leg
Exercise 4 – Lying Leg Raises 6 sets of 10 reps.
Like exercises 1 and 2, exercises 3 and 4 will also be done as a superset. A jumping lunge is a plyometric movement. Start in a lunge position with one knee on the ground. Jump as high as possible, switch your feet in mid air, and then land in a lunge position. Continue to do this until you get 4 jumps per leg, or 8 jumps total. Follow up each set of jumping lunges with 10 lying leg raises. Lie on your back, lift both legs together keeping them straight, and press your feet to the sky at the top. Lower the legs slowly until your feet almost touch the ground, and lift and repeat.
Exercise 5 – Short Sprints. 6-8 sprints of 40 meters.
Exercise 6 – Step ups 2 x 10 (Each Leg)
Thursdays – Upper Body Force Development
Exercise 1 – Push Ups – 4 sets of 20 reps
Exercise 2 – Recline Row (aka Inverted Push Up, Pullups instead for additional difficulty) – 4 sets of 10 reps
Perform both exercises above as a superset.
Exercise 3 – Hand Walking with Feet in the Swings – 3 sets of :45 seconds (if you don’t have access to a swing set, barrel walking with a partner on grass forward 25 seconds and backward 20 will be 1 set)
Exercise 4 – Low Planks – 3 sets of :45 seconds
^Superset with 90 second break in between
Hand walking with a swing: Start in a push up position with both ankles in a swing (where your butt would normally go). From this position, start walking your hands backwards so your feet start moving higher in the air. Eventually, you will approach a handstand position. Once you get to a height that is difficult to hold, start walking your hands slowly back to the starting position. Walk backwards and forewords for 45 seconds.
Exercise 5 – Hill Sprints 8 sets of 40 yards (Stadiums if no access to a hill)
If additional difficulty is desired:
Add resistance, increase volume, increase speed of reps,
Coach Kingsley will be at practice on Mondays and Wednesdays at 3:15.
On Tuesday and Friday athletes are to perform the following routine lead by team leaders:
Exercise 1 – Bodyweight Squats 4 sets of 15 reps
Exercise 2 – Hanging Knee Raises (Core) 3 sets of 10 reps
Do these as a superset meaning as soon as you finish your first set of Squats, immediately move on to your first set of Knee Raises. Wait 1 minute and do your second set of squats followed immediately by your second set of knee raises. You can do the knee raises holding on to the crossbar of the swing set or the monkey bars.
Exercise 3 – Jumping Lunges 6 sets of 4 reps per leg
Exercise 4 – Lying Leg Raises 6 sets of 10 reps.
Like exercises 1 and 2, exercises 3 and 4 will also be done as a superset. A jumping lunge is a plyometric movement. Start in a lunge position with one knee on the ground. Jump as high as possible, switch your feet in mid air, and then land in a lunge position. Continue to do this until you get 4 jumps per leg, or 8 jumps total. Follow up each set of jumping lunges with 10 lying leg raises. Lie on your back, lift both legs together keeping them straight, and press your feet to the sky at the top. Lower the legs slowly until your feet almost touch the ground, and lift and repeat.
Exercise 5 – Short Sprints. 6-8 sprints of 40 meters.
Exercise 6 – Step ups 2 x 10 (Each Leg)
Thursdays – Upper Body Force Development
Exercise 1 – Push Ups – 4 sets of 20 reps
Exercise 2 – Recline Row (aka Inverted Push Up, Pullups instead for additional difficulty) – 4 sets of 10 reps
Perform both exercises above as a superset.
Exercise 3 – Hand Walking with Feet in the Swings – 3 sets of :45 seconds (if you don’t have access to a swing set, barrel walking with a partner on grass forward 25 seconds and backward 20 will be 1 set)
Exercise 4 – Low Planks – 3 sets of :45 seconds
^Superset with 90 second break in between
Hand walking with a swing: Start in a push up position with both ankles in a swing (where your butt would normally go). From this position, start walking your hands backwards so your feet start moving higher in the air. Eventually, you will approach a handstand position. Once you get to a height that is difficult to hold, start walking your hands slowly back to the starting position. Walk backwards and forewords for 45 seconds.
Exercise 5 – Hill Sprints 8 sets of 40 yards (Stadiums if no access to a hill)
If additional difficulty is desired:
Add resistance, increase volume, increase speed of reps,
