Stretches/Warming up for College Throwers

Warming up is vital to all athletes.   Athletes should keep in mind the importance of heating up their body temperature and muscle tissue when they begin their workouts.1  Having a consistent warm up routine is  essential. The proper precautions  must be taken before working out to promote a better, more limber workout and lessen the possibility of injury. Below is a simple breakdown for throwers to utilize and have a successful training session.

Stephanie Brown-Trafton 2011 World Champs, photo by PhotoRun.net

•  Jog for 5-10 minutes

•  Begin with static stretching

• 

  http://www.slideshare.net/pdhpemag/types-of-flexibility-training

  Do not  be too aggressive during static stretching. Static stretching should be used cautiously in order to avoid injury.  A more strenuous static stretching routine  could be used at the end of  a workout during the cool down process.
• Progress to dynamic stretching
• These movements  are used to prepare the body for a workout.  The body is not frozen at a specific point at the end of the stretch, but it is continuously moving.  This is what makes  dynamic stretches different from static stretches.2
• Follow with 10-20 meter sprints, 4-10 reps with recovery time in between
• Throwing drills which include medicine balls, kettle bells, shots or a discus.

Above is a simple warm up routine to ensure a successful practice. Next week we will go over plyometric drills to improve explosiveness in the athletes.

References:

1Eder, L. (2011, May 20). Coaching 101: Warm Up & Cool Down for Throwers, by Roy Stevenson, note by Larry Eder. In Run Blog Run. Retrieved from http://www.runblogrun.com/2012/05/post-14.html

2What is Dynamic Stretching? Why is Dynamic Stretching important? (2011, May 20). Strength and Conditioning Performance-Based Fitness. Retrieved September 14, 2016, from http://www.norcalsc.com/what-is-dynamic-stretching-why-is-dynamic-stretching-important/