Two Exercises to increase arm speed and reduce injury

I am a 49 year old javelin thrower that has qualified for my 8th Olympic Trials next year when I will be 50. I have never had any shoulder or elbow problems ever. These are two exercises and two of the reasons why I can still keep going: Two very simple but very effective exercises I do year round at the gym - once or twice a week. These would be great for any pitcher of any age or level to do to help increase arm speed and at the same time reduce the risk of injury.

The first is winding up with a racquetball racket and hitting a racquetball that bounces off the wall. You will notice in the video that I go through the exact same body position as I do when I throw. There are several great benefits to doing this exercise: First you learn to stay closed and wait to hit the ball. Second the focus moves away from throwing and moves to working on timing so that you can hit the ball as hard as possible. And third you go through the throwing motion without letting go of the racket ( 150 gram to 170 grams ) so your body, shoulder and arm must absorb and decelerate the racket. So in essence you work the positive and negative action of the throwing action with a weighted object:

Arm Speed Drill #1: Racquetball hitting:

The second drill is throwing a racquetball ( 1.4 oz ) against a wall and doing it in sets - 5 to 10 reps. The focus here moves away from throwing for distance and moves to building rhythm and working on body position. I throw standing about 15 to 18 inches from the wall to my throwing side (right side). This makes me really focus on my what my right side does during the throw from my right heel turning over and down to my arm coming up and over the line of my shoulders. You will notice on some of the throws I actually touch the wall with my left hand at the beginning of the throw when I wind up:

Arm Speed Drill #2: Racquetball Throwing:

  • I do between 50 and a 100 reps per exercise.

I hope some of you in the baseball world agree that these two exercsie could help athletes in your sport. I hate hearing and seeing all the arm related injuries that I believe could almost be entirely eliminated.

Hey Roald! :slight_smile:

I like your stuff. Good luck at the Olympic Trials, and I love your dedication to the sport. I’ve been training a shot put thrower who also dabbles in the javelin (though shot is his primary event) and it’s a lot of fun to see the cross-over between the two sports.

Hope you stick around.

Oh yeah, and for those unaware, Roald Bradstock is no joke of an athlete.

[quote=“kyleb”]Hey Roald! :slight_smile:

I like your stuff. Good luck at the Olympic Trials, and I love your dedication to the sport. I’ve been training a shot put thrower who also dabbles in the javelin (though shot is his primary event) and it’s a lot of fun to see the cross-over between the two sports.

Hope you stick around.[/quote]

Thanks.

I actually forgot to mention one more thing: the importance of the sound the ball makes against the wall when you throw / hit it correctly: It makes a whip craking sound which is really cool and is a powerful “audio” positive reinforcement to relaxed powerful throwing positions.

During the season when my arm is at its fastest I will break at least one ball per 100 hits

cheers.

Thats absolute genius!! I am going to steal this one from you. I love the outside the box mentality

Kyle,
This may not be the appropriate thread to post this question but along the lines of types of exercises and methods… Paul Nyman was a big proponent of ballistic movements, I would think you would agree. Do you have some exercises you’d like to share and how to perform them?

Regards,

Ed

[quote=“oldman”]Kyle,
This may not be the appropriate thread to post this question but along the lines of types of exercises and methods… Paul Nyman was a big proponent of ballistic movements, I would think you would agree. Do you have some exercises you’d like to share and how to perform them?

Regards,

Ed[/quote]

Paul has been posting again. Try PM’ing coachxj, that’s his user name on here.

I actually do something similar to the 2nd workout but I did it originally because I was bored. I used a foam ball though, I would always throw the ball against the wall in the garage when my parents weren’t home :p. It’s fun because it builds cardio and most importantly, I get to throw.