Strength and conditioning can be extremely important when it comes to any sport. In order to be a successful thrower there are many strength specifics that an athlete has to learn as well. I personally have learned that strength, especially core strength is extremely important for throwing. 3 years ago I would not have ever dreamed of benching over 300 lbs, squatting over 700 lbs, or doing core work with a 100 lb plate.

 

Even though strength is important and takes awhile to increase, it does not take much to lose it either. This is why weight lifting and maintaining/increasing strength is one of the top priorities on a throwers list. As my strength levels have increased I have seen improvements In my distance as well as my progression in the weight room. Generally I lift 2-3 times a week in Toledo, OH. There is where I practice with a few other collegiate and post collegiate athletes. Usually on an average day we start out with lunge twist, then some type of leg exercise such as squat, front squat, or step ups, a few pressing exercises, and then end with some type of core work. Sometimes while I lift I have throwing in between exercises. This can be tiring but my body has adjusted. Another important key that I am working on is my speed and cardio. Since I started lifting I have did a couple power lifting meets where I did bench press and dead lift. While competing at those I benched 270, and dead lifted 430. Needless to say my strength has definitely improved since my collegiate career at Kent State University in 2009. Since I have seen improvement in my throws and distances I can agree that strength and conditioning are vital components to becoming a successful athlete.