Reply To: Soccer Ball Throw Ins (Oct 2021)

#11122
Fraser_9to5
Keymaster

28 Feb

Technical Throws – 50
Handspring Practice – 15 attempts

Handsprings were short lived, I landed with a heavy impact on my calf and decided it’s not worth the injury risk.

2 Mar

Technical Throws, Standing with step through – 2 x 6 @ 60%
Technical Throws, Jogging with step through – 2 x 6 @ 70%

DB Power Snatch – 3 x 5 x 15kg
Bench Press – 3 x 5 x 80kg
A1 DB Pullover – 3 x 8 x 20kg
A2 Rotator Cuff (res band) – 3 x 8

5 Mar

Heavy Throws – 2 x 8 x 950g
Throw Ins (Session 27) – median 20.05m

Barbell Cleans – 3 x 5 x 50kg
Incline Bench Press – 3 x 5 x 70kg
A1 Swiss Ball MB Throws – 3 x 8 x 5kg
A2 Pull ups – 3 x 8

The median doesn’t do it justice as I had 21.6, 21.1, 21.2 and another 21.6 as part of the sequence. The ball was wet so I had some duff throws around 18m and it just so happened my 5th and 6th best throws were mediocre. It’s given me a lot of confidence going forward but I’m also questioning what a good improvement would be. The professional throws coach increases elite players by 5-15 metres, and with such a poor initial throw I’d want to gain at least 10m, but I’m probably only halfway there.

Here’s my gym setup where I can practice throws in quick succession