Explosive Legs - Bigger Throws
- Coach Dave
- Nov 18
- 3 min read
When it comes to throwing events—shot put, discus, hammer, or javelin—raw upper-body strength gets a lot of attention. But ask any experienced coach and they’ll tell you the truth: great throws start from the ground up. For Masters athletes especially, developing strong, explosive legs is one of the highest-leverage ways to boost performance, stay resilient, and keep training enjoyable.
Why Throwers Need Leg Strength
Every throw is driven by the legs. Whether you’re rotating, gliding, or sprinting down a runway, the lower body generates the force that transfers through the torso and ultimately into the implement.Strong legs allow you to:
Create a stable base in the power position
Produce more force in a shorter time
Maintain positions under load
Handle higher-intensity technical sessions
Reduce energy leaks through the kinetic chain
Without a strong foundation, even technically sound throwers leave metres on the table.
Why That Strength Needs To Be Explosive
Throwing isn’t a slow grind—it’s a short, sharp burst. You have fractions of a second to deliver force. That makes rate of force development (RFD) essential.
Explosive leg strength helps throwers:
Accelerate quickly out of turns or during the glide
Maintain rhythm and timing during fast movements
Apply force at high velocities
Convert strength into real throwing distance
It’s the difference between being strong in the gym and powerful in the circle.
How To Progress: From Strength → Power → Explosiveness
Masters athletes need a smart progression to build both capacity and safety. Think of it as three phases that often overlap:
1. Build a Strength Base
Before adding speed, you need structure. This phase includes:
Squats (various depths)
Deadlifts and hinge variations
Split squats and lunges
Step-ups and sled pushes
The goal: build resilient joints, strong connective tissue, and confidence under load.
2. Introduce Speed to the Strength You’ve Built
Once strength is established, start adding intent:
Lighter squats with fast concentric effort
Trap-bar deadlifts at 30–60% 1RM moved quickly
Jump squats with bodyweight or minimal load
Medball throws with lower-body emphasis (heaves, throws for height)
You’re teaching the body to apply force rapidly—not just produce it.
3. Add Explosive Movements
This is where power transfers directly to throwing performance:
Bounding and repeated jumps (ground contacts controlled)
Box jumps (moderate height, soft landings)
Olympic lift derivatives (hang power clean, high pull)
Rotational medball throws mimicking the throw’s timing and positions
Explosive training is low-volume, high-quality, and always sharp.
Things To Be Wary Of
Masters athletes can absolutely train explosively—but with intention.
Tendon load tolerance decreases with age; progress gradually.
Volume control is key—quality beats quantity every time.
Warm-ups matter more than they did in your 20s.
Track soreness, especially around Achilles, knees, and lower back.
Never chase max-height or max-load jumps. The goal is speed and sharpness, not heroics.
A well-designed program balances strength, power, technique work, and rest.
How Explosive Leg Strength Benefits Throwers
When training is structured, throwers typically notice:
Faster, more dynamic turns in the circle
Better balance and stability at high speeds
More “pop” in the power position
Less energy leak through the torso and hips
Greater throwing distance with the same technical ability
Improved confidence during competition warm-ups
Explosive legs amplify everything else you do.
The Extra Benefits for Masters Athletes
For athletes over 30—especially those in their 40s, 50s, and beyond—explosive training does far more than improve throwing performance.
It supports:
Tendon and muscle stiffness, essential for speed and power
Bone density, which naturally decreases with age
Fast-twitch fibre retention, helping maintain athleticism
Balance, coordination, and proprioception
Metabolic health and long-term strength
Perhaps most importantly, explosive work helps Masters athletes stay feeling like athletes—moving sharply, powerfully, and confidently.
Final Thoughts
Explosive leg strength isn’t a luxury for Masters throwers—it’s a performance multiplier. With the right progression, smart programming, and respect for recovery, it becomes one of the most rewarding parts of training. Whether you’re chasing a PB, aiming for a podium, or simply want to stay powerful as the years roll on, building explosive legs is a pathway worth investing in.
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