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

2. 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

3. 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

4. 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 kg mass
RR applying repeated force thousands of time – running efficiency

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

6. Force - Velocity Time Curve

7. 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

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

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

10. 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