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The Top 6 Accessory Lifts for High School Throwers

Throwers love heading to the weight room, they love smashing a couple of squats, a few bench presses, throw in some box jumps and get out of the gym. But is this really what lifting is all about? Is it that simple? There are 650 muscles in the human body, all of which can have a positive contribution to the throws. What are the best methods a thrower can use to improve their structural integrity? What is the best way to attack each area to prevent mechanical breakdown?


Purpose of Assistance/Accessory Movements

Accessory movements can be used for various reasons. They can be used as warm-ups to optimize the function of each joint, they can also be used to address any problem areas that may potentially arise in various athletes. At times, assistance exercises can be paired with BIG compound movements to potentiate any problem areas and increase intermuscular coordination. These unique exercises can also be used on their own to finish a training session and build a solid structural base that will enhance the long term performance of the thrower. The key is figuring out HOW to utilize these movements and what the best movements are for throwers!

Throwers have very common issues, simply because of the nature of the sport. By understanding joint functions and the pathways used during the throw, coaches will be able to assess what areas could lead to injuries in the future by comprehending the patterns and then comparing those patterns with the individual thrower’s movement scheme. This will dramatically improve injury prediction which will lead to injury prevention as the programming is developed. The goal for throwers is to get very strong and explosive but the number ONE goal must be based around keeping the thrower healthy to enable the athlete to get thousands upon thousands of throws!

In our book, Kinetic Comprehension, we spent hours upon hours understanding the joint movements and biomechanics behind the spin, the discus and the glide. The biomechanics analysis that we developed has enhanced our training model and programs because we now can compare effective biomechanics with the structural patterning of our on-site throwers. By understanding this model and comparing the thrower’s movement with proper biomechanics, we have created a strong list of consistent accessory/assistance exercises that every single thrower we work with seems to find a massive benefit from!