Midrand Gymnasium

10/01/2024

The Stepdrive

10/01/2024

It's an art

06/01/2024

We know how to throw things around the furthest and we hope to do it better in 2024. (That javelin needs some attention, but we have some plans for it)

03/01/2024

This is a good exercise for isolating and developing the 3rd force. Do it left and right for symmetrical conditioning.

15/12/2023

We call it the Flywheel because if you get it right it will Fly. (If it was easy everyone would be doing it)

20/11/2023

Developing the Flywheel, (left and right)

30/09/2023

Range of movement is all important because if you apply a force over a longer distance the speed of the implement at release will be higher and the distance it travels will be further.

30/09/2023

The speed of the bar is more important than the weight on the bar because the implement you are throwing is not heavy and the speed you are releasing it at is what translates to distance.

29/06/2023

17/06/2023

We are new at sprint training but so were we at rotationl shotput in 2021.
Hope to see a 0.5s improvement on the 100m pb in 2024.

08/06/2023

Standing long jumps once a week next to a tape measure is a good investment for all throwers.

09/05/2023

5kg Medicine ball, 3 reps on a leg.
Shoot it as high and far as possible from the leg second step.

19/04/2023

Balance and timing in the circle can be conditioned in many ways.
(Set up standard obstacle course and measure pb with stopwatch, then write it down with date)

17/04/2023

Core control
4kg ball 10 reps each side.
(Mom and Dad this is someting you can get going with)

17/04/2023

Get the timing right and learn to feel with the legs.
4-6 kg ball 10 reps.

17/04/2023

Arch back and shoot it from the heels on the ground. 10 in a set with 4-6kg ball

13/04/2023

This conditioning drill worked for a 2.14m PB improvement from 2022 to 23.
We might aswell do it again.
5kg medicine ball.
Do left and right turns sets of 5 a side.

11/04/2023

Medicine Ball dancing.