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๐ŸŽฌ ๐Ÿ“Sandbag Toss

Why do we do the movement?

  • The sandbag toss is for increasing the sympathetic nervous system. This is also used to create Engagement in external torque awareness in the Rectus Abdominus, Gluteus Medius, upper Trapezius and Latimus Dorsi
  • Remember, mobility is range of motion while maintaining proper torque. The point  here is to work on mobility in external torque NOT internal torque. We want the athlete to know how to distinguish between internal and external torque chains.

Awareness: External Torque

Main Focus is to establish awareness in the Main Arch

  • Main Arch: Anterior Chain
    • Rectus Abdominis
  • Posterior Chain
    • Gluteus Medius

Secondary Focus is to establish awareness in the Shoulder and Knee Arch

  • Shoulder Arch: Anterior Chain
    • Pectoral Major (Clavicular Head)
    • Tricep (Lateral Head)
    • Forearm (Extensors-Brachioradialis)
    • Deltoid (Medial and Posterior)
  • Posterior Chain
    • Gluteus Medius
    • Trapezius (High)
    • Latissimus Dorsi
    • Rhomboids
    • Trapezius (High)
    • Trapezius (Low)
    • Deltoid (Rear)
    • Bicep (Long Head)
    • External Torque
  • Knee Arch: Anterior Chain
    • Quadriceps (Vastus Lateralis)
    • Rectus Abdominis
  • Posterior Chain
    • Gluteus Medius
    • TFL (Tensor Fasciae Latae)
    • IT Band (Illiotibial Band)
    • Hamstring (Outside Head-Bicep Femoris)
    • Calf (Lateral Head-Lateral Gastrocnemius)
  • Coaching & Setup/Position
    • Entire body standing over the sandbag in a squat position
    • Place hands under the bag
  • Execution
    • Extend the body in a explosive and fast manner launching the sandbag into the air behind you.
    • Be aggressive and max effort is apparent every single repetition
  • Mobility
    • In order to have true mobility, these muscles must have constant tension through range of motion and position.
  • Breathing Pattern
    • Inhale ร  mouth
    • Exhale ร  mouth
  • What’s the Feeling?
    • The athlete should feel upper abdominals raise and constant tension throughout rectus abdominus, gluteus medius.
    • The athlete should feel their heightened senses, awareness, aggression.
  • Things to watch for as an athlete and coach?
    • Make sure athlete is giving max effort every rep.
    • BIG EXHALE

Written Instructional by Tyler Reiter

Updated on March 17, 2020

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