Why do you need to stretch???

Flexibility is the most overlooked component of a thrower's

training.

Lack of flexibility leads to a smaller range of motion which in

turn leads to shorter throws that paradoxically put the athlete
under greater physical strain, resulting in more severe injuries
with more frequency. The most common areas for injury are the
throwing elbow and shoulder, the lower back, and the lower
abdominals, adductors and left knee (for righthanded throwers).
YOU WILL REACH YOUR HIGHEST POTENTIAL BY
INCREASING YOUR FLEXIBILITY.

Improving flexibility and increasing the throwing range of

motion will greatly improve your
ability to exert greater force on the implement, especially as
their strength improves.
 THROWING DAY FLEXIBILITY-

Target areas: Shoulder, chest, triceps, lats, obliques, lower abdominals, lower
back, adductors, hip flexors, hamstrings and quads.

Warm up well. Put heat on specific target areas, especially lower back, hamstrings
and shoulders, and keep enough clothing on to stay warm even in the summer time.
Each stretch should be held for at least 30 seconds if not more. Push the stretch to
discomfort, not pain, and hold and breath and try and relax into the stretch. As the
muscle relaxes and the discomfort subsides increase the stretch even more. The
only time of the year not to really overdo the intense stretching is during the heavy
lifting phase.

Drill Position Stretch

Reverse Star Rolls On Ground, arms Lower Back

spread out
½ Squats Javelin across back Legs, Lower Back
Standing Lunges Javelin across back Legs, Lower Back
Ali Shuffle Javelin across back Ankles, Hips
Hopscotch Javelin across back Ankles, Hips
Standing Quad Stretch Javelin into ground Quads
Pyramid Stretch Javelin into ground Shoulders, Legs, lower
Legs straight, spread back
apart, arms long above
head
Calf Stretch Javelin into ground Calves, Ankles
Squatting Groin Javelin into ground Groin, Lower back
Twists Javelin across back Shoulders, Chest, Core
Twists w/ opposite knee Javelin across back Shoulders, Chest, Core
lift
Side Bends Javelin across back Core
Heel Reach Backs Javelin across back Core, Lower back
Hip Blocks Javelin held back Hips
Rotator Cuff Javelin held in hand Shoulders
Hip Wiggles Javelin into ground Hips, Lower back, core
Knee Drives Javelin held back Legs, Lower Back

ADD ANY ADDITIONAL STRETCHES YOU KNOW TO THE LIST….

THIS IS AN INTERESTING STUDY-

STRETCHING IMPROVES WEIGHT TRAINING GAINS

Kokkonen, J., Nelson, A. G., Tarawhiti, T., Buckingham, P., & Glickman-Weiss,
E. (2000).

Stretching combined with weight training improves strength more than weight
training alone.
Medicine and Science in Sports and Exercise, 32(5), Supplement abstract 649.
The effects of weight training alone and weight training plus stretching on lower
body
strength were investigated in college males and females. The weight training group
(M = 7: F = 7) lifted three times per week using a program of 3 x 6 repetitions with
85% 1 RM for 8 weeks. The weights
plus stretching group (M = 7; F = 7)
was pair-matched for strength with the weight training alone group. Stretching was
performed twice per week for the eight-week period.
The weights plus stretching group improved significantly more than the weights
alone
group in both flexibility and strength measures.

Implication.
Stretching exercises add to strength and flexibility
improvements in weight training programs.

*Always use lifting straps. It will allow your athlete to do more weight and
complete more repetitions. Also, it will help keep the forearms from
becoming over developed (from gripping). This is one body part a javelin
thrower does not want to build up as it will tighten up the throwing arm up
which will lead to elbow problems.