Reply To: Soccer Ball Throw Ins (Oct 2021)

#10547
Fraser_9to5
Keymaster

PHASE 2

I sat down and took everything I’ve tried so far and structured it into three distinct sessions, which I’ll repeat each week.

WEEK 10

14 Dec

Throw In Technique – 10 x 10
22, 23, 24, 3 x 25, 2 x 27, 28, 29ft

Time to really progress these. If I consistently hit on/near the target with my 10 throws I go further back. In the YouTube video Thomas Gronnemark spoke about trying to hit the crossbar from the 18 yard box (54 feet) so next session I’ll probably move back in multiples of 2 feet else I’ll never get there.

15 Dec

Heavy Throws – 4 x 5 x 950g
EZ Bar Skull Crushers – 5 x 10 x 23.5kg
Pull ups – 8 x 5
Hollow Rock – 5 x 25 secs

Since I have a technical drill day I also wanted one with more muscle building exercises.

18 Dec

Throw In Technique – 20 throws
Throw Ins (Session 20) – 10 throws, median 19.25m
MB Slams – 4 x 5 x 5kg
Pull ups – 8 x 5
Pullovers – 4 x 8 x 15kg plate
Resistance Band Throw In ISO – 3 x 15 secs

I borrowed the concept of isometric –> eccentric –> concentric from my vertical jump training and held a resistance band in the throw in position (while holding a ball). I started with two 20m+ throws so to end with a median of low 19’s was disappointing. I’ll no doubt tweak the sessions from here but I’m more confident this is generally the right way to go.