Physical Preparation and Multi-Throws Dave Rowland BSc MBA ASCC CSCS and Rob Thickpenny BA (Hons), UKA3, MSMA

Benefits of throwing (multi-throws) Develop the essential physical qualities for athletic performance including running Ideal for foundational level athletes Coordinated triple extension of hip, knee ankle Develop force production from proximal to distal via the trunk – trunk conditioning benefits High release velocity at completion of movement – manipulate the force-velocity time curve Tri-planar movement Development of athletic ‘shape’ Accessible in a club environment or on a field

Fundamental Movement Patterns (Underpinning movements) Double leg: squat through to hurdle jumps Single leg: lunge through to bounding Push: push up through to MB throws Pull: pull-up through to overhead throws Rotation: floor through to diagonal throws

Strength The ability of a muscle or muscle group to exert a force against a resistance. F = mass  acceleration – larger force gives larger acceleration (e.g. Sprinter out of the blocks applying horizontal/vetical force) Shot Putter applying force to 3 - 7.26kg mass RR applying repeated force thousands of time – running efficiency

How can Physical Preparation support successful performance robustness to injury Efficient movement Velocity Strength(Force)

Force - Velocity Time Curve

Strength – Speed Continuum Max strength Strength speed Speed strength Max speed HIGH FORCE HIGH VELOCITY Heavy Back Squat Olympic Lifting Med ball/p bag Plyometrics throws

Types of Throws Forwards throw Sideways throw Vertical Throw Overhead (backwards) throw Overhead forwards throw Chop and reverse chop Slam Chest throw

Types of Stance A bilateral stance (double support) A unilateral stance (single support) Split stance (generally rotational movements) Half-kneeling Kneeling Prone or supine

Multiple Throws (Force Absorbtion & Generation) Explosive triple extension throws High intensity throwing High Intensity Throws Throws with steps & shuffles Throws with jumps Throws with sprints Throws with bounds Throws with Pre- and Post- Movements Partner throws Wall throws Slams, chops Multi-directional & rotational Multiple Throws (Force Absorbtion & Generation) Standing throws Single leg throws Kneeling, half-kneeling, seated throws Specific shoulder conditioning Stability Throws (Trunk & Joint Conditioning) Shoulder stability & control Squat patterns Lunge paterns Rotational & diagonal movements of trunk Proprioceptive work & drills Underpinning Movements