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| HTS --> Speed Training |
| Speed is what turns strength into power. Speed of release is the most critical biomechanical element in throwing (assuming good technique!!!). Speed can be built with medballs, weights, plyometrics, and light weight throwing implements. This section focuses on running type exercise. First off, good running technique will help throwers, who tend to be larger people, prevent injury when doing sprints, starts, hills, and stairs. There are a series of drills to help with this known as "Mach's". 1) High knees ("A's") 2) High skips. 3) Buttkickers ("C's) As you can imagine there are many ways to vary these exercises. Short skips. Long skips. 4) Carioca. 5) Side shuffles. Sprinting Not to many throwers are big fans of running, but they're all keen on being able to throw farther. Sprinting can make the whole body faster. I recommend distances of 20 - 100m. I like to start off a season with longer stuff and work my way down to the shorter stuff as the main competition nears. Accells are a variation of sprinting where you take longer to reach your top speed. (Versus sprints where you hit top speed as quick as you can.) I like accells to finish our warmups. They also help with neuro-activation. Now don't go overboard with sprints and borrow your sprint coaches workouts here. If you do accells with your warmup and regular sprints 2-3 days a week for a half dozen repetitions then you're doing ok. |
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