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Sports training

Throws warm-up: safety checks, spine and shoulder mobility, Shoulder Control and build-up throws

Every throws session starts with safety: the sector roped and clear, cage gates set for the thrower, a warning before every throw, and implements carried back. Then this warm-up loosens the trunk and shoulders and runs through Shoulder Control, five shoulder and trunk exercises. In one trial in teenage handball players, shoulder injuries were 56% lower with Shoulder Control, but three handball trials pooled together weren't significant, and it has never been tested in throwers. The warm-up builds from medicine-ball throws to standing and full throws.

20 minBeginner14 movesA dumbbell · A cable machine · A band · An anchor point · Medicine ballCalves · Shoulders · Hip flexors · Back · Hamstrings · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Jumping jack60 s
    Beginner · Calves, Shoulders, Quads · 3D demoLightEasier: Step jack (low-impact jumping jack)Harder: Mountain climbers
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding

Trunk and shoulders

  1. Side-lying open book8 slow openings each side, pausing 2 s
    Beginner · Back, Chest, Shoulders · 3D demoTurn from the ribsHarder: Thoracic rotation
  2. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoBig and slowEasier: Arm circlesHarder: Sleeper stretch
  3. World's greatest stretch4 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Shoulder Control (1 round)

  1. Scaption raise15 to 30 s
    Beginner · Shoulders, Chest · 3D demoA light weight, thumbs up, to shoulder heightEasier: Band lateral raiseHarder: Smith machine upright row
  2. Scapular push-up (push-up plus)15 to 30 s
    Beginner · Shoulders, Chest, Abs · 3D demoOn your knees and forearms firstEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Thoracic rotation15 to 30 s each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Single-leg Romanian deadlift15 to 30 s each side
    Advanced · Hamstrings, Glutes, Abs · 3D demoOne arm reaching overhead, hinge to a T and backEasier: Dumbbell Romanian deadlift
  5. Cable press and rotation15 to 30 s each side
    Intermediate · Abs, Shoulders, Chest · 3D demoTurn against a band and return slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop

Hips and rotator cuff

  1. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  2. Standing band external rotation1 × 12 each arm, light
    Beginner · Shoulders, Back · 3D demoElbow by your sideEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Medicine ball

  1. Medicine-ball scoop throw (backward overhead throw)2 × 3
    Beginner · Glutes, Quads, Shoulders · 3D demoThrow backwards into open spaceHarder: Two-hand overhead throw
  2. Two-hand overhead throw2 × 5
    Intermediate · Shoulders, Abs, Triceps · 3D demoAt a solid wallEasier: Medicine-ball chest pushHarder: Lying one-arm overhead throw

Tips

  • Before you start, check the area: the sector roped and empty, the cage netting intact and the gates locked in the right position for each thrower's hand, and agree the warning call.
  • After the medicine balls, take standing throws, then partial and full throws building to competition effort, one at a time, from the circle or runway, on the coach's signal (no catalog move yet).
  • Never turn your back on a throwing area, never stand in the cage with a thrower, and carry implements back; javelins upright, collected only when everyone has thrown.
  • No discus or hammer in bad light or fog.
  • Young throwers: use your age group's implements and throw only under supervision.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the throws warm-up: safety checks, spine and shoulder mobility, shoulder control and build-up throws take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A cable machine, A band, An anchor point, Medicine ball. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.