Soccer Ball Throw Ins (Oct 2021)

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  • #11230
    Fraser_9to5
    Keymaster

    14 Mar

    Technical Throws – 50

    16 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

    19 Mar

    Heavy Throws – 2 x 8 x 950g
    Throw Ins (Session 29) – median 20.0m

    Swiss Ball MB Throws – 3 x 8 x 5kg

    I will probably look to re-test in 48 hours so it makes sense to drop the weights and leave only the explosive exercise. I’m really pessimistic, this hasn’t been an enjoyable program because my expectations were set so high. Unless I start throwing close to 30 metres this is a failure to me, but then again if it was that easy to improve everyone would be doing it.

    #11278
    Fraser_9to5
    Keymaster

    21 Mar

    Throw Ins (Session 30.1) – median 19.15m
    Throw Ins (Session 30.2*) – median 21.6m

    *The second set of 10 were with a 5 metre run up compared to my standard 2.5m

    That pretty much concludes this experiment but I might try a few sets next week with a progressively longer run up as I’m curious what effect I’d see.

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