get her doing actual lifting.

doesnt have to be anything crazy, hell you could build a 25lbs sandbag and do it.

but get her doing

med ball throws
squats
lunges
reverse lunges
pushups
bodyweight rows
chin ups
handstand holds
carry of some kind
10yard sprints

you actually have a unique opportunity, she is interested in a sport that is strength and power based. you can start slowly training her and teaching her about lifting weights and not only helps her in her sport but it will also help her with confidence, body image and overall health and well being as a female.

she is perfect age to start lifting if being honest, especially as a female. especially if you can do much of it at home so she isnt embarrassed or self-conscious.

keep it simple and add weight

on the throwing side, im not a track guy, only threw javelin but my sons trainer is at ole miss and she won state multiple years in all three throws and im really involved in rotational sports with my younger two really into baseball and oldest taking up throwing in track so early. technique wise i dont know a ton except with javelin but there are tons of youtube video to almost make you an expert. but i will say the more she can throw the heavier discuss in training and work form trying to progress things, best thing for throws is break out the ole tape measure and trying to beat throws every time with full rest between

for strength do the same with the med balls.

1 ...

Report Post

Posted by Honest Tune

Louisiana

Member since Dec 2011

15856 posts

Posted on 4/5/24 at 9:35 am to lsu777

Solid advice. She does the 400 and discus and I’m proud of that. Most of the girls in her class just want to play tennis, as it’s “cute and fun” and what not (even though I know real tennis is a grind).

She has strong legs, hips and butt, and I’ve been hammering the mindset that her power derives from the base. So it’s really been easy for her to repeat motion and stay consistent in throw length and direction.

I’ll get a routine down for strength training and preach consistency. Eventually I would think she will naturally pick up the javelin as well.

Regarding the speed ladder