warm-up

Throwers Warm-up
Dynamic Flexibility: 1. Ankle circles. 2. Knee Circles 3. Hip Circles 4. Shoulder Rotations (forward, back, swim) 5. Neck 6. Hops 7. Skiing

Continuous Motion 1. Skipping Forward 2. Skipping Backward 3. Skipping with arms circle forward 5. Shuffle 6. High Knees 7. Butt Kicks 8. Pick-Up

Dynamic Flexibility 1. Hip swings against fence (4 ways)

Put on jersey. Pick up implement. Visualize. Throw.

Do all three sections before starting an event at practice or competition. Do last two sections before every throw during competition.

If you aren't dripping sweat you aren't warmed up. Your pulse must be raised, your adrenaline must be flowing, your mind must be focussed. Then you throw.

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