Throw Ins (Session 14.1) – 10 throws, median 19.45m
Heavy Throw ins – 5 x 950g, median 15.7m
Throw Ins (Session 14.2) – 10 throws, median 20.1m
Med Ball Slams – 4 x 5 x 5kg
I filled an unwanted football with water to about 1kg, then weighed it later. This was in Thomas Gronnemark’s YT video on improving throws, using a heavier ball then switching to a lighter ball. I thought it went well and the extra training meant that I dropped core work this week.
Throw In Technique – 100 throws
I was aiming at a basketball hoop with the intention of saving myself from running after the ball 100 times. Again from a Thomas Gronnemark video, the focus was on backspin as the ball is released and he suggests aiming for a crossbar. A basketball hoop is a bit higher than a crossbar (10ft vs 8ft) but it’s more about the release. I thought it went well, around 45-50 it was really clicking for me and the ball had a flatter trajectory.
Throw In Technique – 20 throws
Throw Ins (Session 15) – 10 throws, median 20.0m
Heavy Throw ins – 4 x 5 x 950g, median ~15.5, 16, 16, 16.5m
Pull ups – 3 x 8
I did a few technical throws to get the feel of backspin again before my 10 max effort. They went well, I hit 21 metres for the first time and had several others in the high 20’s. The heavy throw ins went well too, I was only going to do 3 sets but I was throwing it a little further each set so added a 4th. Pull ups aren’t really related, my wife wants me to add a bit of mass to my upper body (I’m only 69kg) so I will put a few sets in.
Here are the technical throws. The council were repairing the grass right next to me so I was limited to about 22ft but I wouldn’t have gone much further back. The challenge would be from 54ft, which is the equivalent to the edge of the 18 yard box for a crossbar.