How We Develop Anterior Core Power

Today is Day 1️⃣8️⃣ of #30daysofcore where I’ll share some tips and thoughts on core work for the next 30 days.

Which leads us to the Overhead Throw Progression.

🔷 Trains/improves anterior core power
🔷 Helps to teach and athlete how to transfer power from the ground, through the core, and out of the hands
🔷 Excellent drill for a throwing/overhead athlete to teach the posterior shoulder to decelerate effectively that is similar to throwing a baseball or hitting a volleyball
🔷 Allows for the ability to train power outside the sagittal plane

Our progression goes from tall kneeling ➡️ 1/2 kneeling ➡️ standing ➡️ stepping ➡️ 2-step. We never use a med ball greater then 4lbs in an attempt to maintain velocity.

Each progression adds either more joints or movement, which leads to greater velocity. Greater velocity = more power output and a greater demand on the posterior shoulder to decelerate.

We typically program 2-3 sets of 5-10 throws depending on the time of year and training effect we are after.

Looking for more core content?

Check out my new Functional Core Training book!

The book has everything you could want…our reasoning for everything we do, all of our progressions, videos of everything, and much more!

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