Core Exercise for Track Throwers

Having a strong core is important for throwers that compete in track and field.  For example, when athletes are throwing the shot put your throw starts from your legs, then you twist with your midsection, and release it from your hands. Developing a core strengthening workout can help improve throwers performance.

http://reebok.crabcreative.com/core-training

Doing 15 minute core routines 3 days a week is a good start to improving the athlete’s core.   An easy workout to follow includes 5 minutes of strength training, 5 minutes of balance, and 5 minutes of a sport specific abdominal routine. Strength exercises include: crunches, v-ups, low back extensions, supermans, sit ups, leg raises, hanging leg raises, and reverse back extensions. Balance exercises consist of the following: balance, swiss ball, yoga, gymnastics, free weights, kettlebells, and bridges.  Sports specific exercises include: weighted vest with shot put, hammer, javelin, and discus drills/throws, medicine ball throws, sprints in the sand, etc.1

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One way core strength can be defined as the ability to control the body from the knee caps to the chest.2 Thank you for taking the time to read this blog.  Next week we will discuss the importance of protein in a thrower's diet.

References:

1McNamara PHD, J. (n.d.). Building an Exercise Program that Includes Core Training. In NSCA. Retrieved from https://www.nsca.com/education/articles/building-an-exercise-program-that-includes-core-training/

2Judge PHD, L. (n.d.). Designing a Resistance Training Program for the Track and Field Athlete. Retrieved from http://www.itccca.com/forms_pdfs/clinic10/clinic_notes_judge3.pdf