When it comes to track and field throwing—javelin, shot put, discus, or hammer—your ability to hit and hold positions is everything. Positions are the technical frames that make or break your throw. If you can’t get there—and stay there—your body will find another way. That’s called compensation.
Compensation looks like blowing through a position too quickly. Or dropping out of it altogether. The result?
- Inconsistency.
- Less efficiency.
- Shorter throws.
- And sometimes, injury.
How do you avoid all that? By improving your mobility. To contrary belief, mobility is not just stretching.
True mobility is the ability to maintain key positions while under load, under speed, and under control.
You need the ability to be in the position before implementing it with full force into your throws.
Breaking Down 3 Keywords
- Positions → The technical checkpoints you must hit. They create consistency and efficiency.
- Speed → Moving from A to B with quickness but control. Not rushing. Not skipping. Staying clean.
- Mobility → The flexibility, stability, and strength to be in those positions—while holding them under extreme force.
When all three come together, your throws get longer, smoother, and safer.
Why Strong Positions Matter
Track and field throwing isn’t just about strength or speed—it’s about control. You need to own the position before you can put power behind it.
Our formula is simple:
- The more mobility you have → the more control you have.
- The more control you have → the more speed you can use.
- The more speed you can use → the farther your throws go.
Mobility is the foundation. Control is the bridge. Speed is the payoff.
What’s Next in This Series
Over the next few blogs, we’ll dive deeper into topics like:
- Why flexibility isn’t the same as mobility.
- Power transfer in throwing.
- The role of spine rotation in distance.
- Position integrity—what it means and how to train it.
If you’re serious about getting more distance without breaking down your body, this series is for you.
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Check out this article for our top 5 mobility exercises all throwers should be doing!
Ready To Get Started?
Whether your achilles heel is your hips or your shoulders we’ve got you covered.
We have 2 MDRx’s for throwers looking to supercharge their mobility to throw farther with more control.
MDRx programs are 4 week hyper focused mobility programs that get you moving better and feeling stronger in no time.
Use MDRx Shoulders or MDRx Hips (both for throwers) to improve your mobility through these key areas.
