Training Exercises

Warm-Up
1. You want to start off doing a nice slow jog. Throwing requires a lot of different muscles and being able to loosen them up is a plus.

2. Next you can do some dynamic stretching. Some can include high knees, butt kicks, lunges, shuffles, sprints, etc.

3.  Static stretching is a good way to really stretch out the muscles before you go to the next activity. You want to really stretch out your legs and arms. You use your legs more than your arms so making sure they are all stretched is a good think so that you do not pull a muscle.

Mini Workout
1. You can use the runway for the javelin throwers or get a space around 30 yards or so.

2. The first exercise you can do is to grab a medicine ball and do squats. When you squat down, you want to take the medicine ball and push it up and hold it above your head. Not only does it works your legs but also works your arms.

3.   After you do some legs and arms, you want a break in between. This is where you can do some core. Doing planks, crunches, bicycles, superman and more can help you work your abs.

4. Last but not least you should do some short sprints. It helps to just get all the blood pumping and to help all of your muscles for the throwing ahead.