Data Driven Programming for Throwers

Candace Fuller – Assistant Coach (Throws)

candace.fuller@vanderbilt.edu

(909) 210-9607

Data driven programming for the throws?

• Complexity of the the throwing events
• Multi-system demands (strength, coordination, mentality)
• Data reduces guesswork
• Load management
• Avoid overtraining

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Objectives

• Determine KPI Framework
• Choose objective and subjective testing and assessments
• Interpret the data
• When to adjust individualized plans

What would you do?

Javelin Thrower

• Female Athlete – 5^th Year of Training
• Lifting 4 days per week – (M, T, T, F)
• Training 5 days per week – throws x2, balls x2, gymnastics x1
• Current Lifting Cycle – Fall Base (high volume)
• Check In’s – Reported Tight Glutes 9/12, Reported Pain in Abs 9/15

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What do you do? Where do you look? How do you proceed with programming?

KPI Philosophy

• Outcome KPI’s – (PR’s, Velocity of Release)
• Process KPI’s – (Technical Achievement – Angle of Release, hip shoulder separation)
• Individualized Baselines – Starting Point Per Athlete
• Program Goal Completion

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Key Factors for an Effective Javelin Throw

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KPI’s Throwing Example

• Stand
• 3-Step
• 5-Step
• 7-Step
• Stand 400gm
• Stand 800gm
• Stand 1K
• Stand 2K
• Full Throw

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KPI’s Lifting

• Back Squat
• Front Squat
• Clean
• Snatch
• Dead Lift
• Bench
• Barbell Pullover
• Push Press/Jerk

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KPI’s Sprinting

• 30m
• Flying 20m
• Flying 30m (part of the Quadrangular)
• 10m
• Max Velocity

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KPI’s Velocity & Angle

• Ideal Angle of Release is 30-36 degrees
• Release Velocity of 24-26 meters per second
• Hip/shoulder separation

Tools & Tests Needed

• Force Plate Metrics
• Sprint Testing
• VBT Outputs
• Wellness Data
• Quadrangular Testing
• Additional methods to consider – Sleep Data, HRV

KPI’s – Force Plate Testing

• Profiling - Physical Capabilities
• Monitoring - Fatigue Levels
• Return to Play - Contributing Factors to Injuries, Ability to Play Their Sport

Vald Performance, “Understanding the Countermovement Jump”, YouTube, 02/20/2024, https://www.youtube.com/watch?v=2UlVN-dXKGA

KPI’s – Force Plate Testing Metrics

• System Mass
• Jump Height (Key Outcome) – compare the athlete to themselves over time. How is training affecting them?
• Jump Momentum – can change with body weight changes
• TTO – Time to Take Off (shorter = more explosive)
• RSI Modified – Efficiency
• Peak Braking Velocity – the down motion, did you even try?
• Force at 0 Velocity – force produced when they jumped, goes up when they get stronger, goes up during rehab

KPI’s – Force Plate Testing Metrics Cont

• Peak Force
• Peak Power – Did this go up or down?
• Asymmetry – greater than 10% regularly? Previous injury? Stable or Growing?

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KPI’s – Force Plates – Look for Fatigue Patterns

• Jump Height Going Down
• Time to Take Off Going Up
• Eccentric Braking Action Duration Going Up (RFD going down)
• Strategy Becomes Slower or Sloppier

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If 2-3 fatigue signs show up – adjust the training

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Jordan Strength, “A Strength Coach’s Guide to Monitoring Neuromuscular Fatigue with Jump Mechanics” https://www.jordanstrength.com/2023/11/06/monitoring-neuromuscular-fatigue/

Sprint Testing

• Speed Gates / Timing Systems
• Phone Apps
• Stopwatch

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KPI’s - Wellness

• Check In State (Readiness) - Up, Flat, Down
• Check Out Grade (A-F) – Daily Execution
• Notes (WHY)
• Sleep
• Stress
• HRV

Trends & Z Score Changes

Wellness Check

• Google Form
• Excel Spreadsheet
• Notes on iPhone

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Testing Schedule

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• Pre-Season Baseline – Max-Outs, Sprints, Quad, Throws, ISO Strength Testing, Monitoring Check-in’s
• Bi-Weekly Sprints
• Bi-Weekly Force Plates
• Re-Testing Regularly in Quad, Throws, OH Shot, Vertical Jump
• Max-Out Testing (periodically)
• Session, Cumulative VBT Reviews (overtraining, fatigue)

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Quadrangular Test

1. 30m Fly
2. Standing Long Jump
3. Three Bunny Hop
4. Overhead Shot

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Quadrangular Test

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https://www.brianmac.co.uk/quad.htm

Quadrangular Test

ISO Strength Test

Common Pitfalls

Over-measuring.

Chasing metrics.

Ignoring context.

Unwillingness to pivot.

Can they or won’t they?

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Best Practices

Consistent Testing.

Small KPI Set.

Clear Targets.

Review Data Regularly.

Know your athlete.

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On The Horizon

1080 – T-Apex

Motion Capture – Dari Motion

(baseline testing for FMS)

(sports specific evaluation)

(gait analysis, release angles, velocity of release)

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One More Option

DEXA or Bod Pod Scans

Pro’s

Con’s

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Q&A

Candace Fuller – Assistant Coach (Throws)

candace.fuller@vanderbilt.edu

(909) 210-9607