Reply To: Soccer Ball Throw Ins (Oct 2021)

#10730
Fraser_9to5
Keymaster

WEEK 11

22 Dec

Technical Throws – 10 x 10
26,28,2×30,32,34,2×36,38ft
Heavy Throws – 4 x 5 x 950g
Skull Crushers – 4 x 8 x 28.5kg
Pull ups – 6 x 6
Hollow Rock – 6 x 25 secs

For my technical throws I’m now aiming for a point on the wall that represents crossbar height. If I get consistently near it I move back a few feet. I found having slightly offset thumbs (so one is about an inch above the other) and finishing the throw with my hands in the direction of the target helped a lot. I went straight into my other midweek session as I missed a few days of training.

WEEK 12

27 Dec

Technical Throws – 20
Throw ins (Session 21) – 10 throws, median 19.9m
MB Slams – 4 x 5 x 5kg
Pull ups – 6 x 6
DB Pullover – 4 x 8 x 8.5kg
Resistance Band ISO hold – 3 x 3 x 15 secs

29 Dec

Technical Throws – 2 x 10
36ft, 36-42ft
MB Slams – 4 x 5 x 5kg

Absolutely sodden ground, soaking wet so a waste of a session. Instead of 10 of each distance I moved a few feet every time I hit the target exactly. Good to know for future sessions that 40ft+ is possible.

1 Jan

Technical Throws – 20
Throw Ins (Session 22) – median 18.95m
MB Slams – 4 x 5 x 5kg
Skull Crushers – 3 x 8 x 31kg
BB Rows – 3 x 8 x 50kg
Pull ups – 3 x 6
Seated Plate Twist – 3 x 20 x 5kg (20 touches, 10 per side)

I got discouraged by a really poor series of throws and set about overhauling my whole training. It’s possibly an overreaction, but I want to approach this like javelin training in which case there would be some periodisation. It’s currently a mish mash of strength, power, technical drills and could do with some structure.

I’ve written up a GPP style plan which I will run for 4 weeks, it’s a very basic strength template with bench press, rows, overhead pressing and pull ups.