How To Train For A Stronger Block

In this blog we will cover how to train in order to prepare your body to hit a stronger block. In order to be able to sustain your block at full speed you need to be physically prepared and capable of being able to do so.

Johannes Vetter of Germany hits a block during the javelin throw.

PHYSICAL PREPARATION

In order to hit a solid block, you need to be able to absorb force extremely well. Absorbing force comes down to a few different aspects. Your mobility, stability, strength, and deceleration.

MOBILITY:

First off in terms of mobility, you need to be comfortable in front split, and split squat positions. This will mean that you can get a long block stride, and have healthy hamstrings, groin, and hip flexor, while doing so. Your spine, pelvis, and psoas mobility is also crucial to be able to hit a good block due to the rotational component of opening up your hips at the time of the block, and colliding your foot with the ground. Without this, when your block leg hits the ground, the force from the ground will send a painful shock up your leg into your back, and your throws will be timid and less powerful as a result of this.

Unilateral Strength is essential for Javelin Throwers and baseball Pitchers

STRENGTH:

Being strong is essential to producing and absorbing force and being strong in a unilateral position is essential to being able to have strength and stability in the block position. It’s great to have a strong deadlift, squat, and power clean, but the only thing with those exercises is that they are all bilateral and do not always translate directly to throwing. If you are significantly stronger in the bilateral stance, compared to the unilateral stance, this may be a low hanging fruit for you. Being stronger in the lunge position helps strengthen your hamstrings, quads, psoas, and groin, all while improving your stability and having you practice keeping your center of mass balanced while you are under stress. Consider adding in some barbell back lunges, and Bulgarian split squats to your program.

Unilateral power is also essential to being able to hit a good block position.

POWER:

Another great way to develop athleticism and power in the block position is by doing lower body plyometrics. Lower body plyometrics include but are not limited to: hurdle hops, broad jumps, vertical jumps, weighted jumps, depth drops and more. These are all great tools to help build lower body dynamic power, however, similar to traditional compound lifts, these are all performed bilaterally. Using unilateral jumps, db split squat jumps, and split squat depth drops are a great way to establish power in the split squat / block position.

STABILITY

When hitting a block at full speed, it is important to be comfortable and athletic in the unilateral position. A great way to get more athletic in this position is by doing crossbody or rotational med ball throws in the block position. You can also do this while simultaneously doing a Bulgarian split squat, not only does this works on your stability and athleticism, it also works on your balance and center of mass control.

ISOMETRICS

Isometrics are a great way to get strong in the split squat position, while not loading this position as much, holding it for long durations will help you build up your endurance in this position. The amount of time spent in this position has a direct impact on your balance and stability in this position that simulates the block as well. Holding the throwers stretch and with a straight front leg can also be extremely beneficial. Overcoming isometrics can be utilized to produce force into an immovable object that will help your body become accustomed to the feeling of producing max effort force in the split squat position. These will be done at a much shorter duration than normal isometrics, but are much more physically taxing.

If you want to get a deeper understanding of how I coach these exercises, take a look at this YouTube video below.

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