The ultimate arm care routine | Prevent throwing injuries & improve mobility
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- Опубліковано 2 жов 2024
- In this video I go over exactly how to train your upper body to stay injury free as a javelin thrower!
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How to Train Your Throwing Arm for Increased Velocity 💪🔥
To boost throwing velocity-whether you're a baseball pitcher, quarterback, or javelin thrower-it’s all about combining strength, speed, and mechanics. Here’s a breakdown on how to develop explosive power and maximize your throwing potential:
1. Build Functional Strength
A powerful arm starts with a strong shoulder, back, and core. Incorporate compound lifts like deadlifts, squats, and pull-ups to build a solid foundation. For your arm and shoulder, focus on rotator cuff exercises, scapular stability drills, and grip strength to keep your arm strong and injury-resistant. Don’t neglect your legs-throwing power starts from the ground up.
2. Explosive Plyometrics
To throw harder, you need to train for explosive speed. Add medicine ball throws, box jumps, and plyo push-ups to your routine to develop fast-twitch muscle fibers. These exercises enhance your ability to generate force quickly, which directly translates to more velocity on your throws.
3. Arm Care & Mobility Work
Maintaining a healthy range of motion is critical for velocity. Spend time on mobility drills for your shoulder, thoracic spine, and hips. Band work, shoulder dislocates, and sleeper stretches will help you achieve optimal positioning for a smooth, powerful release.
4. Optimize Throwing Mechanics
Even with strength and speed, improper mechanics can limit your velocity. Focus on sequencing your throw: hip rotation, core engagement, and a fluid arm path are key for maximizing power transfer. Working with a coach to fine-tune your form can make a huge difference.
5. Progressive Overload Throwing Program
Gradually increase the intensity and volume of your throwing sessions to avoid overuse injuries while building arm strength. Use weighted baseballs (for baseball players) or throwing drills with resistance bands (for quarterbacks and javelin throwers) to increase arm speed and endurance without overloading your joints.
6. Rest & Recovery
To throw harder, your arm needs time to recover. Incorporate active recovery days, ice therapy, and massage to reduce inflammation and improve blood flow. Don’t skip your recovery routine-it’s just as important as training when it comes to boosting velocity.
7. Nutrition & Hydration
Proper nutrition fuels muscle growth and recovery. Make sure you’re getting enough protein, healthy fats, and hydrating well to support your arm's demands. Foods rich in anti-inflammatory properties (like fish, nuts, and leafy greens) will help your muscles recover faster and keep you throwing hard.
🚀 Stay consistent with these tips, and over time, you’ll see significant gains in your throwing velocity!
Jan Zelezny, Johannes Vetter Thomas Rohler, Tom Pukstys, Tom Petranoff, Curtis Thompson, Andreas Thorkildsen, Tero Pitkamaki, Neeraj Chopra, Uwe Hohn, Jeff Gorski, Kevin Foster, Mike Stein, Jordan Davis, Jacked Javelin, Dan Labbadia, Breaux Greer, Raymond Hecht, Arshad Nadeem,
You delivery one of the best content for emerging athletes!
Thank you 💪🏽
Really very useful info. You are making great work, man!
Thank you!! Appreciate you
how often should we be doing these arm care exercises?
3x a week
could a ring gymnast do well in javelin?
Physically yes, but they would need to learn how to be an overhead athlete
@@JackedJavelin im gonna go through a calisthenics cycle for the rest of 2024 and most of 2025, they have low risk of injuries for their sport because they strengthen literally everything in most exercises lol, wanna see if this does well for overhead things
Their training style is definitely helpful!