Feb. Balboa Practice Sheet
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Feb. 2019 Practice Schedule 11am -12:30pm
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Sunday Feb. 10th & Feb. 17th
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Shot Put Discus Javalin Hammer Weight Throw
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(Set x rep)(Set x rep)*Dynapic Warm-up * No current hammer throwers* No current hammer throwers
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6x - warm -up stand throw drills6x - stand throw drills8x - pick jav into ground
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3x3 - “pivot” drill (in throw position, turn right leg)
6x4 - “pivot” drill (in throw position, turn right leg)
7x - pick throws
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8x - stand throws 7x- step - pivot - turn - throw6x - pivit stand throws
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3x3 - glide or shuffle drill3x3 - step - pivot - turn - throw (drill)5x - step - cross - step throws
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6x - full throw 3x4 - 360 turn on left foot drill4x - jog jog jog - step cross step throw
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*take 3 min break after drilling 8x - full throw (with no implement)3 min break
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4x3 - water bottle throw * repreat above once
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*take a 4 minute break after every drill set*
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*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts
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**Rainy Day Schedule below**
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(Set x rep)(Set x rep)*Dynapic Warm-up * No current hammer throwers* No current hammer throwers
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6x7 - stand throw drills6x6 - stand throw drills8x - pick jav into ground
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5x3 - stick drill (holding stick behind neck drill)
6x4 - “pivot” drill (in throw position, turn right leg)
7x - pick throws
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6x3 - “pivot” drill (in throw position, turn right leg)
4x6 - step - pivot - turn - throw6x - pivit stand throws
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3x5 - glide or shuffle drill3x4 - 360 turn on left foot drill5x - step - cross - step throws
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6x3 - full throw (with no implement)6x3 - full throw (with no implement)4x - jog jog jog - step cross step throw
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4x3 - water bottle throw 3 min break
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*take a 4 minute break after every drill set**take a 4 minute break after every drill set** repreat above once
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Sunday Feb. 24th
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Shot Put Discus Javalin Hammer Weight Throw
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(Set x rep)(Set x rep)*Dynapic Warm-up (heavy Jav week)* No current hammer throwers* No current hammer throwers
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4x - warm -up stand throw drills5x - stand throw drills10x - pick jav into ground
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2x2 - “pivot” drill (in throw position, turn right leg)
2x2 - “pivot” drill (in throw position, turn right leg)
9x - pick throws
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4x - stand throws 5x - step - pivot - turn - throw8x - pivit stand throws
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2x2 - glide or shuffle drill2x2 - 360 turn on left foot drill5x - step - cross - step throws
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3-5x - full throw 5x - full throw (with no implement)5x - jog jog jog - step cross step throw
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*take 3 min break after drilling 3x - water bottle throw 3 min break
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*take a 4 minute break after every drill set** repreat above 4x
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*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts*as a thrower everyone is different; some athletes are able to throw longer than others; this workout should be used as a guide and is subjected to change during sunday team workouts
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**Rainy Day Drills Schedule below**
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Shot Put Discus Javalin Hammer Weight Throw
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(Set x rep)(Set x rep)*Dynapic Warm-up * No current hammer throwers* No current hammer throwers
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6x7 - stand throw drills6x6 - stand throw drills8x - pick jav into ground
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5x3 - stick drill (holding stick behind neck drill)
6x4 - “pivot” drill (in throw position, turn right leg)
7x - pick throws
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6x3 - “pivot” drill (in throw position, turn right leg)
4x6 - step - pivot - turn - throw6x - pivit stand throws
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3x5 - glide or shuffle drill3x4 - 360 turn on left foot drill5x - step - cross - step throws
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6x3 - full throw (with no implement)6x3 - full throw (with no implement)4x - jog jog jog - step cross step throw
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4x3 - water bottle throw 3 min break
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*take a 4 minute break after every drill set**take a 4 minute break after every drill set** repreat above once
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