UW-LA CROSSE

Women's Throwers Strength and Conditioning

Be sure to check out our exercise videos section for help on lifts you're not familiar with!

Throwers:  your specific programs will begin on the 1st official day of practice, until then you will be lifting the same program as the rest of the team.    - Travis

* Ensure that before each lifting or conditioning session you perform the dynamic warm-up, as described below.  So, in reality you should be performing this warm-up at least four days per week.

DYNAMIC WARM-UP:

1. Perform 10 reps of each followed by 50m acceleration & 50m walk (This segment should last approximately 10 minutes):

• Prisoner Squats, Highland Fling, Front Lunge, Side Lunge, Speed Skater

** DRINK WATER **

2. Perform 2 to 3 dynamic exercises from the Lateral 1 or Lateral 2 warm-up protocols

3. A & B Marches & Skips - Perform 2 to 3 reps of 20 to 30 yards for each

• A Skip, B Skip

4. If just performing the warm-up, be sure to end with 4 or 5 build-up runs of 40 to 50 yards 

** DRINK WATER **

Links to Resources:

• Hip Stability Circuit and Hurdle Mobility Movements - Scroll to bottom and look through the hurdle videos...you should be doing these as part of your hip work!

Tina, Christy, Amy, Amanda, Taylor

All workouts created by Kevin Schultz CSCS and Travis Erickson, MS, CSCS

Questions?  e-mail Travis Erickson at erickson.trav@uwlax.edu