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Author: Tanya Anne Mackenzie, Manchester Shoulder Clinic

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All advice is general and you are advised to consult with your own physiotherapist and coach before undertaking any exercises.

Day/stage Number throws distance rest Number throws distance rest Number throws distance rest
FOOTBALL THROWS
1 25 14m 10 mins 25 14m end
2 25 14m 10 mins 25 14m 10 mins 25 14m end
3 25 18m 10 mins 25 18m end
4 25 18m 10 mins 25 18m 10 mins 25 18m end
5 25 27m 10 mins 25 27m end
6 25 27m 10 mins 25 27m 10 mins 25 27m end
400G JAVELIN THROWS
7 25 14m 10 mins 25 14m end
8 25 14m 10 mins 25 14m 10 mins 25 14m end
9 25 18m 10 mins 25 18m end
10 25 18m 10 mins 25 18m 10 mins 25 18m end
11 25 27m 10 mins 25 27m end
12 25 27m 10 mins 25 27m 10 mins 25 27m end
13 25 50% 10 mins 25 50% end
14 25 50% 10 mins 25 50% 10 mins 25 50% end
15 25 75% 10 mins 25 75% end
16 25 75% 10 mins 25 75% 10mins 25 75% end
17 25 100% 10 mins 25 100% end
18 25 100% 10 mins 25 100% 10mins 25 100% end
600G JAVELIN THROWS
19 25 50% 10 mins 25 50% end
20 25 50% 10 mins 25 50% 10 mins 25 50% end
21 25 75% 10 mins 25 75% end
22 25 75% 10 mins 25 75% 10 mins 25 75% end
23 25 100% 10 mins 25 100% end
24 25 100% 10 mins 25 100% 10 mins 25 100% end

 

Progression from day/stage to next stage should be based on symptom free response to that day/stage of training, if the thrower has symptoms they remain at the current stage until symptom free.

 

Reference:

MD, James R. Andrews, Kevin E. Wilk PT DPT, and Michael M. Reinold DPT ATC CSCS. The Athletes Shoulder, 2e. 2nd ed. Churchill Livingstone, 2008.

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[1] MD, DPT, and CSCS, The Athletes Shoulder, 2e.