Core Strength for Throwers
Successful throwing is not produced by the arm alone. Force begins against the ground and travels through the legs, hips and trunk before reaching the throwing implement.
A strong core helps a thrower:
Maintain balance while moving across the circle or along the javelin runway.
Control the relationship between the hips and shoulders.
Transfer force through the body without losing position.
Resist unwanted twisting, arching or sideways movement.
Remain stable through the delivery, block and recovery.
This routine develops the underlying control needed by athletes training for discus, shot put and javelin. It complements technical throwing, sprinting, jumping and strength training; it does not replace them.
Complete each movement with control. Stop the set when you can no longer maintain good alignment, even if the planned time or number of repetitions has not been reached.
Trunk control and coordination
Begin with exercises that teach the trunk to remain stable while the arms and legs move. This skill underpins the separation, blocking and force-transfer demands found in all three throwing events.
Dead bug
Lie on your back with your arms pointing towards the ceiling and your hips and knees bent to approximately 90 degrees.
Gently brace your abdomen. Slowly lower one arm and the opposite leg without allowing your lower back to lift excessively from the floor. Return to the starting position and alternate sides.
Reduce the range of movement if you cannot maintain control through your trunk.
Bird dog
Begin on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips.
Extend one arm forwards and the opposite leg backwards. Keep your hips level and avoid rotating or arching through your lower back.
Return with control and alternate sides. To make the exercise easier, move only an arm or a leg.
Front and lateral core strength
Plank variations train athletes to maintain a strong trunk position under load. Side-plank exercises also develop lateral stability, which is important during single-leg support, blocking and recovery from the throw.
Plank
Position your forearms beneath your shoulders and extend your legs behind you. Maintain a straight, supported line from your head to your heels.
Keep your ribs and pelvis controlled. Do not allow your hips to drop or lift excessively. Place your knees on the floor for an easier variation.
Side plank
Lie on one side with your elbow beneath your shoulder. Lift your hips to create a straight line through your body.
Keep your head, ribs, hips and legs aligned. Avoid allowing your body to rotate forwards or backwards.
For an easier variation, bend your lower knee and use it for support. Repeat on the other side.
Hip and pelvic stability
The muscles around the hips help control the knees and pelvis as the athlete accelerates, rotates, blocks and recovers. These exercises are particularly useful for developing controlled single-leg and side-on positions.
Clamshell
Lie on your side with your hips and knees bent and your feet together. Keeping your pelvis steady, lift your top knee without rolling your body backwards.
Lower slowly and repeat before changing sides.
Reverse clamshell
Lie on your side with your hips and knees bent. Keep your knees together as you lift your top foot, creating a controlled rotation at the hip.
Avoid twisting your pelvis or forcing the movement. Repeat on the other side.
Side-plank clamshell
Begin in a supported side plank with your knees bent. Lift your hips, then open your top knee while keeping your feet together.
Maintain the position of your pelvis throughout the movement. This is a more advanced exercise, so develop good clamshell and side-plank technique before combining them.
Repeat on the other side.
Posterior-chain strength
The muscles along the back of the body help athletes maintain posture, control the trunk and complete the throwing action without collapsing through the hips or torso.
Back extension
Lie face down with your arms and legs resting on the floor. Gently engage your abdomen, then lift your chest, arms and legs a small distance from the floor.
Keep your neck in a neutral position and avoid throwing your head backwards. Lower slowly and under control.
Use a smaller lift or raise only your upper body if the full movement is uncomfortable.
Progressing the routine
Beginners should first develop consistent control with dead bugs, bird dogs, clamshells and modified planks. Experienced throwers can progress towards longer lever positions, controlled external resistance and more demanding unilateral exercises under the direction of their coach or strength and conditioning professional.
These exercises build general stability rather than event-specific power. More experienced athletes will also need appropriately programmed rotational, anti-rotational, medicine-ball, plyometric and strength exercises.
Combine this work with the Mobility for Throwers routine to improve access to—and control of—the positions used in discus, shot put and javelin.