Upper Body Strengthening Exercises for Young Throwing Athletes
As young athletes gear up for the athletic season, it's essential to prepare them physically for the demands of throwing events. Throwing sports like shot put, discus, and javelin require strength, stability, and control, particularly in the upper body. In this post, we’ll explore some key upper body strengthening exercises tailored for young throwing athletes in Little Athletics, helping them build strength and minimise injury risk.
1. Resistance Band Shoulder Press
This exercise is excellent for building shoulder strength and endurance, crucial for throwing activities. Resistance bands are particularly effective for young athletes as they provide a controlled, adaptable resistance level.
How to Do It:
Stand with feet shoulder-width apart, holding the resistance band handles at shoulder height.
Press upward until arms are fully extended.
Slowly return to the starting position.
Reps: Aim for 10-12 repetitions per set.
Benefits: Strengthens the deltoids and triceps, which are essential for generating power in the throw.
2. Seated Row with Resistance Band
A strong upper back is essential for posture and stability during throws. The seated row helps develop the muscles between the shoulder blades, improving control and power.
How to Do It:
Sit with legs extended, looping the resistance band around your feet.
Hold the band with both hands, pulling it towards your torso while keeping your elbows close to your body.
Return to the starting position with control.
Reps: Complete 12-15 repetitions per set.
Benefits: Targets the upper back muscles, which support shoulder stability and balance, reducing the likelihood of overuse injuries.
3. Medicine Ball Chest Pass
This dynamic exercise improves explosive strength in the chest and shoulders, both vital for throwers. It also mimics the throwing motion, helping young athletes enhance their technique.
How to Do It:
Hold a medicine ball at chest level while standing.
Extend arms quickly to push the ball forward, aiming to project it as far as possible.
Retrieve the ball and repeat the movement.
Reps: Perform 10-12 throws per set.
Benefits: Builds explosive power in the chest and shoulders, improving performance during high-speed throws.
4. Single-Arm Dumbbell Row
Building unilateral strength (one side at a time) can help correct muscle imbalances. This exercise strengthens the back, shoulders, and core, supporting an athlete’s overall throwing mechanics.
How to Do It:
Place one knee and one hand on a bench, holding a dumbbell in the opposite hand.
Keep your back flat as you pull the dumbbell toward your hip.
Lower the weight with control.
Reps: Aim for 10-12 repetitions per side.
Benefits: Improves shoulder stability, posture, and strength, all of which are vital for throw accuracy and injury prevention.
5. Wall Angels
Wall angels assist in shoulder mobility, flexibility and can help with impingement symptoms. They also reinforce and bias muscles involved in shoulder stability.
How to Do It:
Stand with your back against a wall, arms raised, and elbows bent at 90 degrees.
Slide your arms up and down the wall, keeping your back and arms pressed against it.
Reps: Perform 10-15 repetitions.
Benefits: Enhances shoulder mobility and stability, which can help young throwers achieve a full range of motion and avoid shoulder strain.
Final Thoughts on Upper Body Conditioning for Throwing Athletes
These exercises are foundational for young athletes in throwing sports. By incorporating them into a regular routine, athletes can build the strength, stability, and mobility necessary to excel while keeping injury risks low. Remember, consistency and correct form are key!
Do you have questions about a more tailored exercise program to help with your throwing arm?
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