ART OF THROW (BETA)
Simply stated, the goal of this program is to help build stronger, more mobile and resilient shoulders — while also improving our coordination and overall athleticism. We ask everyone to abide by three simple rules:
Rule #1 never move into pain.
Rule #2 have fun and enjoy the process.
Rule #3 never forget rule #1.
Before You Begin...
Repetitive throwing patterns can place significant demand on the shoulders and elbows. Listen to those joints. Practice only as long as it feels good, pace yourself, and increase volume gradually over time. Flow should challenge you, not wear you down.
As always, consult your physician or a qualified health professional before beginning any new training program. Move smart, stay playful, have fun, and let your shoulders be shoulders!
— THE FOOTWORK —
Most people think throwing starts with the arm. It doesn't. It begins in the feet. Coordination, timing, and rotation all spiral upwards from the ground before the upper body ever gets involved.
This section is about becoming foot-conscious and building the base that everything else is built on. If you take some time and get comfortable here before moving forward, your arms will certainly thank you later.
— THE OVERHAND THROW —
When using both sides, throwing is a powerful way to relieve stiffness and regain shoulder mobility
In this section, we begin to build on the footwork foundation and bring the upper body into the conversation.
You'll learn how to use your core as the bridge between the lower and upper body, transferring the energy generated by your feet and hips upward through the kinetic chain, all the way into the shoulder, arm and rope.
It's really about understanding weight transfer, timing, rotation, and sequencing. Get these things dialed in and the throws will become second nature before you know it.
Pro Tip: Hips Before Hands 👋🏽
The hip starts the throw, not the arm. Let the hip open and rotate before the arm follows. Get that sequencing right and the rope will do most of the work for you.
Pro Tip: Elbow Up 💪🏽
An elevated elbow allows for a greater 'slingshot effect'. This isn't pitching mechanics, the higher the elbow, the greater your range of motion and the more fluid the movement becomes.
Behind The Back
The full Art of Throw sequence has an element that is great for increasing shoulder mobility, but technically optional, where we sling the rope behind our body with each hand prior to the throw.
If you're not already familiar with behind the back moves like Sneaks or Back Mills, this may be tricky to learn at first, though it often helps if you have experience with transverse plane moves like the Dragon Roll.
— THE DRILLS —
The drills in this section are designed to isolate the different movement elements that combine to create the full Art of Throw sequence, as well as some others. Practicing these drills will help build the necessary coordination and timing, as well as the ability to smoothly transition between each element and execute your throws with both hands.
Transitions & Footwork
Practice the footwork and movement abilities, drilling the hitch and pivot which is the primary turn around method for the Art of Throw.
Single Sided Throws
Throwing on one side at a time in drill fashion, while working on putting all the elements we've learned so far together from the ground up.
Double Back Attack
5-beat per side drill in transverse plane to hone behind the back elements of the Art of Throw sequence without the footwork aspects.
— THE SEQUENCES —
The above drills were the ingredients. The sequences tutorials below are your full course meals. Each one brings your throws, footwork, and weight shifts together into a symmetrical, full-body flow (including throws from both sides) creating a movement expression that feels natural and balanced.
— THE RESOURCES —
Available Soon
Here's where you will be able to access downloadable training sessions, suggested programming and other resources to help improve your throwing practice.
