5 tips to strengthen your shoulders for javelin throwing
What's the story
Javelin throwing is a track and field event that requires a unique combination of strength, speed, and accuracy.
To succeed in this sport, athletes need to concentrate on conditioning their bodies, specifically their shoulders.
Shoulders are crucial in producing the force necessary for a powerful throw.
This article presents five shoulder exercises specifically aimed at improving the accuracy and power of javelin throwers.
Shoulder press
Strengthening with shoulder presses
The shoulder press is a key exercise for developing upper body strength, which is essential for javelin throwers.
By focusing on the deltoids, triceps, and upper pectorals, it strengthens the shoulder joint, improving stability and power for throws.
Athletes should strive to include variations like standing barbell presses or seated dumbbell presses in their routine two to three times a week for maximum benefit.
Lateral raise
Boosting stability with lateral raises
Lateral raises isolate the medial deltoid muscles, which play a crucial role in stabilizing and controlling the arm's abduction during the throwing motion of a javelin throw.
Incorporating lateral raises into your training routine strengthens these muscles, enhancing shoulder stability and balance, and ultimately minimizing the risk of injury.
To optimize their training, athletes should aim for three sets of eight to 12 repetitions at least once a week.
External rotation
Enhancing mobility with external rotations
External rotation exercises are essential for strengthening healthy rotator cuffs, which play a crucial role in preventing injuries and facilitating smooth arm movements during throws.
Utilizing resistance bands or light dumbbells will help isolate and build these small but crucial muscles.
Adding two sets of 15 repetitions to your daily workout routine will enhance shoulder mobility over time.
Stretching
Increasing flexibility with stretching exercises
Stretching exercises are crucial for improving flexibility and range of motion in the shoulders.
Techniques like cross-body arm stretches and doorway stretches not only warm up the muscles for high-intensity activities but also help in recovery after training sessions.
Athletes should allocate a minimum of 10 minutes to stretching before and after workouts to optimize performance benefits.
Plyometric push-up
Power building with plyometric push-ups
Plyometric push-ups are an advanced exercise that builds the explosive strength critical for javelin throwing.
By incorporating speed into regular push-ups with a powerful upward motion that raises the hands off the ground, athletes can greatly enhance their throwing strength.
Including plyometric push-ups in training sessions once or twice a week can lead to significant gains in shoulder strength and explosiveness.