Strength and Conditioning For Middle School Athletes

By Todd M. Cambio | November 22, 2016

Middle schoolers are at the optimal time to learn strength and conditioning basics.  These are the years to cement a solid foundation of movement.

Speed Work

My focus in this age group is teaching proper movement patterns for athletes and reduce the likelihood of injury.  Things like running mechanics, speed, agility, change of direction, footwork, general strength, cardiovascular endurance, and injury prevention.

So impressed with my young ladies! They back squatted for the 1st time and killed it! We drilled air squats, goblet squats, double kettlebell front squats and barbell front squats before putting a barbell on their back. They also picked up suspension (ring) tucks and rows. The U13 workout this day: 1. Continuous warm up/Dynamic Flex 2. SAQ: Suicides x 5 3. Lift 4×8: – Back Squats – Ring Tucks – Push Ups – Ring Rows 4. Conditioning: shuttle runs #CoachCambio #strengthandconditioning #trainlikeagirl #StrongFirst #squat #spartanup #spartanstrong #SpartanSGX #spartanracetraining #ocrtraining #kettleball #kettlebells

A photo posted by Todd Cambio (@coachcambio) on

Here are how I believe all athletes should train:

The 7th grade football boys showing huge gains in all major lifts. We tested dead lift, back squat, bench press and shoulder press. Started with a team based FMS, then a dynamic stretch then on to their test lifts. All PR’s. Great job lads! #coachcambio #strengthandconditioning #StrongFirst #deadlift #squat #benchpress #football

A photo posted by Todd Cambio (@coachcambio) on

To sign up for this program go here:


Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much: $100 (Cash or check is fine too)
WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

When: 2:45 – 3:45

GIRLS Mon & Weds

BOYS Tues & Thurs

November 28th – December 22nd

This is where my background separates me from the rest of pack.  We will play games, have a ton of fun, and get our kids ready to kill the upcoming season!

Here is a general training approach I follow to build up my athletes:


I would be happy to give you any more information and discuss my training philosophies.  And I encourage you to pop in on a session to check us out in action.  But come prepared- these athletes in training are notorious for calling parents and coaches out to join them!

To sign up for this program go here:


Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much: $100

WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, multiple high school teams, numerous college players, several professional athletes and even an Olympian.

Stay Strong,


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Why You Should Be Doing A Dynamic Warm Up

By Todd M. Cambio | September 21, 2016

I was going through some past writing material and found these questions I had answered on dynamic stretching and realized I had never done anything with them.  The questions are geared towards athletes. However, if you are workout out, you are an athlete in my mind.

1) How does static stretching affect the body before and after a game or workout?

Static stretching is the classic holding of muscles in an extended range of motion (usually beyond the normal range of motion) with out moving for short periods of time.  It is highly recommended to do static stretching after workouts, practices and games as soon as you can to reset muscle length, reduce inflammation and speed up recovery.  Static stretching before games, practices and workouts is not advised unless the body’s core temperature has been elevated.  Stretching cold muscles will actually increase the risks of getting a muscle injury.  Research has also shown that static stretching can reduce an athlete’s power and explosiveness prior to games or workouts.

2) Do dynamic warm-ups mentally prepare the body?

A dynamic stretch routine definitely prepares the body from a neural standpoint.  By bringing the body through movement patterns that represent athletic movement patterns similar to the sport or activity you are about to do, your body’s central nervous system will be fired up properly and ready to go.  A structured, skill based warm-up can be used as a form of mental preparation that allows the athlete to visualize their success and focus on the game or training ahead.

3) What are the negatives to dynamic warm-ups?

I don’t know of any negatives if done properly.

4) How does dynamic warm-ups improve performance?

Athletes need to move in all planes of motion.  They must move forward, backwards, laterally, and rotate.  By including a warm up routine that is dynamic in nature, athletes can really fire up their central nervous system, increase their core temperature, get blood flow to working muscles, improve their flexibility and mobility, prevent tight muscles and improve balance.  All these elements lead to a boost in performance.

5) Who should use the dynamic warm-ups?

Everyone should.  My personal experience and research points to this as the best way to prep the body to do work and reduce injury.

6) If there were a few words you could say to people whom are still using static stretching, what would they be?

I would say it is still a very valuable method of injury prevention that SHOULD still be incorporated into your programs.  It is best utilized at the end of a workout, practice or game as a method of a cool down.  It still can be used prior to games and workouts if there is an acute muscle issue, such as an imbalance or if you are recovering from an injury.

7) Does dynamic warm-ups help you train as an athlete?

Absolutely.  Again this method of warming up mimics movements that you will be doing in your chosen activity as well as working on your weaknesses and/or imbalances which you may or may not even know about.

8) How important is a proper pre-game warm-up?

A pre-game dynamic warm-up is a method used to prepare the body for exercise that actively engages muscles through a functional range of motion.   Properly implemented, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate, elevating an athlete’s core temperature causing them to break a sweat.   The warm up should also progress from low to higher intensity.   By developing flexibility and coordination, while serving as a means of injury prevention.  The dynamic warm up will improve elasticity of muscles, tendons, ligaments and the range of motion around joints.

Check out this general athlete’s dynamic warm up routine we used at my facility:


Movements include:

  1. jumping jacks
  2. pogo jumps
  3. seal jacks
  4. squats
  5. sumo walk
  6. lateral lunges
  7. lunges with a twist
  8. skips (backwards too)
  9. carioca
  10. toy soldier
  11. cross over toe touch
  12. spiderman (backwards too)

I would like to point out that I recommend you do some soft tissue work prior to doing your dynamic warm up.  Mash, Smash and Move!

Be Fit,




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Injured Again

By Todd M. Cambio | September 19, 2016

Can you relate to this scenario?

Scared Face

After putting it off for too long, you commit to “get fit”. You go to CrossFit, start training for to a Spartan Race, join a boot camp class, etc.—only to find yourself injured shortly down the road or even the minute you start working out.

I also see this scenario all the time with people using a sport (ex: basketball, LAX, soccer, running, etc.) of choice to get in shape vs getting in proper shape to play the game. Classic fail usually.

I also see the “reoccurring injured” person often. The person that workouts hard for (example) 3 months, then gets hurt. They take a month or two off and go right back to doing the exact same workouts they did before only to repeat this process over and over again.

Then what happens? All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain. Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year and 80% of runners will get an injury, it is a subject worth exploring.

Let me point out, I am talking Non-Contact based injuries. I am talking about when you keep going through minor aches and pains until something snaps, pops or just hurts so much you have to stop working out.

Contact injuries are from blunt trauma! A person rolls into your knees and you tear your ACL. You get in a car accident and hurt your back. Things like that are contact injuries.

The old “Once I get going the pain goes away” scenario is you ignoring the body’s check engine light. Not a good habit to be in.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Mash, Smash and Move

Mash – Use any tool that hits the soft tissue areas of your body. Pay special attention to your areas of greatest need. I prefer a LAX ball, foam roller and evan a barbell to do this. Look for spots that hurt. Work the whole body of your muscles then work down to your biggest pain areas.2016-09-17-08.38.38.png
Smash – Move the tool (LAX Ball, Roller, Barbell, etc.) all around your muscles and fascia and find those spots that hurt. Spend time of them by smashing, then hold those spots for a minute and simply breath. If it hurts, you need it more.

Move – Move the muscles you just mashed and smashed either with simple extension flexion or simple exercises that are in your warm up. Form is obviously critical here. Proper form will also re-train your CNS (Cental Nervous System).

You can Mash, Smash and Move before and after exercising. You can make extended Mash, Smash and Moving sessions as an active recovery day too.

One of my favorite “Moves” ^^ after Mashing and Smashing is the Turkish Get Up. It really is loaded yoga. It has a hip extension, a rolling pattern, a couple hip hinges, a lunge pattern and is incredible for full body mobility, stability and (when load is added) strength.

You can also Stretch after you mash and smash. What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before (dynamically) and after (static) your workout to stave off injury.

Step 2: Warm Up – Dynamic

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears. Talking dynamic movements here not static stretching.

Sample warm up:

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support until you fix the stability problem.

Stay away from squishy running sneakers to train in! They actually contribute to the above mentioned injuries.

Running shoes are for running, not for working out, lifting weights, or swinging kettlebells!

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

BIG Take Home Points

I now want you to think of the Mashing, Smashing and Moving like brushing and flossing your teeth. If you do not do it daily, you will get a cavity!

You cannot eat and drink and expect great teeth and gum health without brushing and flossing right????

Don’t play to get in shape, get in shape to play!

Well, you can’t expect healthy muscles and joints without proper maintenance either. Mash, Smash and Move for full body health and injury prevention!



Stay Strong My Friends!

Coach Cambio



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Summer Strength and Conditioning For Middle School Athletes

By Todd M. Cambio | June 23, 2016

The summer is here and it is that time to start prepping for fall sports.  The best athletes train like athletes.  They do strength training, speed, agility, change of direction drills and more.  The best athletes do not show up to fall sports out of shape.  This program will be fun and challenging all at the same time.

GOAL: Injury proof our kids while at the same time having them come into their sport in the fall ready to go.  Focus will be on proper movement patterns, strength, speed and agility work.  It will be up the their individual sport coaches to add their appropriate sport skills.  This program easily allows me to program appropriately to accommodate the kids attending various sport camps or missed time due to taking a vacation.


June 26th – Sunday – FREE Workout for all ages and families!  (learn our warm up and basic body weight movements)  My Spartan Revolution Workout.  PARENTS THIS IS FOR YOU TOO.


July 1st – Test Day!  Broad jump, Pro agility, 300 yard shuttle test.
Strength and Conditioning is 3 days per week: M, W, F.
July 4th – OFF
July 6th – Strength & Conditioning
July 8th – Strength & Conditioning
July 11th – Strength & Conditioning
July 13th – Strength & Conditioning
July 15th – Strength & Conditioning
July 18th – Strength & Conditioning
July 20th – Strength & Conditioning
July 22nd – Strength & Conditioning
July 25th – Strength & Conditioning
July 27th – Strength & Conditioning
July 29th – Strength & Conditioning
Pre-Season Strength & Conditioning 5 days per week
Aug 1st – Strength
Aug 2nd – Conditioning
Aug 3rd – Strength
Aug 4th – Conditioning
Aug 5th – Strength
Aug 8th – Strength
Aug 9th – Conditioning
Aug 10th – Strength
Aug 11th – Conditioning
Aug 12th – Strength
  • Strength training at 1 Kingsway Ave, Exeter, at CrossFit Reclamation.
  • Conditioning in August is at Linden Street Field.
  • 8:30 am – 9:30 am
AGES: Middle School Boys and Girls.
    1. $150 Strength Training and Extra August Conditioning.  Full 6 weeks.
    2. $120 Just Strength Training (full 6 weeks M, W, F only)
    3. $60 Conditioning Only August*
    4. Family Discount: $200 for 2 or more siblings.  Includes Strength Training and extra August Conditioning.

Choose Program:

IF you are new WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:WAIVER and CONTACT Information Form

There are no prorated discounts for family vacations or missed time.  We will still offer the strength component during twilight camp at the end of July. 
*No family discount for just August Conditioning.
1st come 1st serve.  There is limited space on the Strength component.  
Be Fit,
Todd M. Cambio, BS, BA, CSCS
#Coach Cambio



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Monsta Tire Training eBook

By Todd M. Cambio | April 11, 2016

Monsta_ ire_cover_front

Get Your Raw Unedited Version Now!

Let’s be honest here, it feels pretty badass to flip a tire (especially a big one) and swing a sledgehammer.

Flipping Monsta Tires builds ridiculous raw strength and power when done correctly. According to Stewart McGill, the world’s leading expert on back mechanics, the tire flip elicited the highest muscle activation levels through electromyogram recordings in the lower body, core and upper back musculature when compared to seven different strongman events.

Who wouldn’t want those kind of results right? I like to think of the tire flip as the power cleans of the strongman world. There is an explosive triple extension, a catch in the knee strike phase and a powerful push to finish the flip. Plus, Monsta Tires are a great change of pace from the standard training modalities.

These battle-tested training protocols will work wonders for your overall fitness levels once you start using them!

So let’s get started…

Buy my product 🙂
Be Fit,



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MONSTA Tire Training Pre Order

By Todd M. Cambio | March 25, 2016

2016-03-24 08.21.07

Here is my Throw Back Thursday (TBT) to 2009! This was from my Rhode Island Monthly Magazine photo shoot. They made me flip that tire for about an hour up and down the hill outside my facility. I think they thought it was light and no big deal. Glad they picked one of my lighter ones (350 lb.)!

Since today is the last day to grab my MONSTA Tire Training book at a discount, I figured I’d put this TBT up. 🙂

But seriously, flipping Monsta Tires builds ridiculous raw strength and power when done correctly. This book shows you how to do this correctly plus gives you numerous exercises using tires and a sledgehammer.

Check it out: 

Monsta_ ire_cover_front

I am releasing “Monsta Tire Training” to you FIRST as a PDF through Gumroad before it goes to the editor for final proofing!

This is the raw un-edited version. You may find some spelling and grammatical errors…sorry…like I said, this is the raw un-edited version!

WHY would I do this? 

Because you are my loyal friends, family and fans. I do this stuff for you! AND because I want your pictures, videos and feedback before it goes to print.

I would love to feature you and your feedback and picture(s) in the final version…so definitely send that to me.

Plus, by ordering through me, I will be sending you follow up videos and bonus material you just wont get buying Monsta Tire Training somewhere else!

A video posted by Todd Cambio (@coachcambio) on

Other questions I received: 

Where will MONSTA Tire Training be sold?
– On amazon, Barnes and Nobles and Gumroad.

When will the print version be available?
– I am shooting for May. A couple weeks for the edited ebook version on Amazon.

So Really, what is the advantage to ordering early? 
– This is a great question. By ordering it early, or even later on through me at the regular price of $27, you will get a ton of extra bonus material. Things like a video of the full warm up, a video of technique flaws and how to fix them as well as bonus sledgehammer material. Eventually, you will get the edited ebook as well as the hard copy for the price of shipping only, so seriously, why wait?

Will I autograph a copy of my book?
– Heck yeah!

Stay strong my Friends,




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Spartan Bucket Carry

By Todd M. Cambio | February 6, 2016

The bucket carry tends to be the obstacle that fries people’s back, grip and legs the most.

bucket carry spartan

The simple solution is to get stronger. I am NOT talking about high volume work like CrossFit WODs or boot camp circuits or MetCons.  I am talking about building real raw strength.  You also have to get your core stabilizers working so that a 60 to 100 pound bucket carry becomes light to you.  Lifting heavy things does that for you.  It will take time to build raw strength, so be patient.

Here are my Top 6 Bucket Carry Exercises with goal weight to work towards:

  1. Dead Lift – Men lift twice their body weight and women lift 1.5 times their body weight
  2. Heavy hard style kettlebell swings – Men do two handed swings with at least a 40 kg (88 lb.) and women with at least a 24 kg (53 lb.).  Work up to 15 minute swing ladders.
  3. Front Squat – Squat your body weight
  4. Turkish Get Ups – Be able to complete at least one get up with each side of the body. Men 32 kg (70.4 lb.) women 16 kg (35 lb.)
  5. Push a Sled – Push at least 2.5 times your body weight for men and twice your body weight for women a total of 100 feet
  6. Carry heavy things up hills or ski slopes. Be creative too…logs, rocks, kettlebells, loaded backpacks, etc.  Sport Specific – Fill a 5 gallon bucket with cement and carry it for 10 minutes once you build strength!

Bucket Carry Grip

Here are my steps to holding the bucket during a race:

When you are done with the bucket carry, you will feel ridiculously light on your feet! Aroo!

– Todd M. Cambio, CSCS, SFG II, SGX II

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Kettlebell Workshop Single Arm Secrets Wilmington

By Todd M. Cambio | January 23, 2016

Go To The Next Level With Hard Style Kettlebells!  Many people have their 2-handed swings down, but when they switch over to single arm work, it all falls apart.  

This workshop is all about dialing in the single arm swing.  Once you have that down, all the rest just gets that much easier.

The single arm swing is the gateway to cleans, high pulls, the long cycle and snatches.

Kettlebell Snatches


Why Train With Kettlebells?
• Builds ridiculous strength
• Boosts your cardio
• Strips off fat like melting butter
• Gives athletes a competitive advantage
• Has the uncanny ability to rehab injuries

Practicing some high pulls with my #SpartanRace #kettlebell today! Basic practice today included: – Windmills x 3/3 x 3 – 24 kg – Freestyle swings, high pulls and snatches. Sets were 8-12 swings per side for 15 mins breaking as needed – 24 kg – Goblet Squats with bottom 3 sec hold x 8 x 3 – 36 kg Just feeling the movements today! #CoachCambio #StrongFirst #SpartanSGX #spartanracetraining

A video posted by Todd Cambio (@coachcambio) on

You Will Learn:
• How to build off previous skills of the Dead Lift, the Two Handed Swing and the Press!
• The Single Arm Swing—Offers more benefits due to its addition increased muscle demands
• The Clean – Showcases the hard style mix of relaxation and tension
• The Snatch – The ultimate in skilled cardio-vascular endurance
Thrusters – Fantastic combo move made even better with kettlebells
• More KB Skills – High Pulls, Clean and Press, and more…

Great workshop for kettlebell enthusiasts, for those that want to get StrongFirst certified or trainers that simply want to learn more techniques.
Prerequisite: Should own the 2-handed swing and press. Not a beginner course.
Questions call TJ at: 910-470-7766 or Todd at: 860-287-3768
StrongFirst Level II Instructor: Todd M. Cambio, CSCS
Where: Momentum Athletics/TFW Coastal Carolina, Wilmington, North Carolina.
How Much: Only $97 (savings of over $200)

Decided to give my new Spartan #kettlebell a go with some snatch practice! #CoachCambio #StrongFirst #SpartanSGX #SpartanTraining

A video posted by Todd Cambio (@coachcambio) on

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SPRING Strength and Conditioning

By Todd M. Cambio | December 30, 2015

My focus in this age group is teaching proper movement patterns for athletes and reduce the likelihood of injury.  Things like running mechanics, speed, agility, change of direction, footwork, general strength, cardiovascular endurance, and injury prevention.

2015-12-14 15.17.32-1 2016-02-18 15.47.04

While nothing can absolutely prevent injuries, you can train to strengthen and improve movements in multiple planes of motion to lessen the likelihood of injury.

My youth football kids #wrecking it today in their footwork drills! Forward, backwards, laterally, acceleration, deceleration, proprioception and more! To get fast, train fast! Alactic and lactic energy system focus. #CoachCambio #strengthandconditioning #football #youthfootball #speed #agility #quickness #SAQ #wreckbag #spartanracetraining #ocrtraining #spartanup #SpartanSGX #GETWRECKD

A video posted by Todd Cambio (@coachcambio) on

When:  2:45 – 3:45 pm Starting the week of  March 7th – Spring Break

     GIRLS: Mon and Weds

     BOYS: Tues and Thurs

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much:

Days per week

2015-05-06 18.10.00

Here are how I believe all athletes need to train:

  • They must go backwards and learn to decelerate as well as accelerate.
  • They must learn to sink their hips properly.
  • They must move laterally and learn to change direction in this plane of motion.
  • They need to strengthen their legs to handle the extremely high forces during change of direction drills and when playing the game of choice.
  • Must master basic things like balancing, lunges, squats, push ups, body rows, jumping, landing, and change of direction.

Think about it, you would not build a house on a foundation of straw or even wood right?

I hope not!  What I will do is cement a foundation of Movement FUNdamentals in the kids that will help them reduce their risk of injury and allow them to be better athletes for their sport coaches!

(Yes that was a 3 little pigs reference)

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, multiple high school teams, numerous college players, several professional athletes and even an Olympian and look forward to working with your athlete(s).

Again, to sign up for this program, go here:

Days per week

IF you are new WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:WAIVER and CONTACT Information Form


Stay Strong,


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Spear Throw Tactics

By Todd M. Cambio | December 16, 2015

The #1 failed obstacle at Spartan Races is the Spear Throw. Yet, it is actually one of the easiest obstacles to become Unstoppable at!  It just takes repetition of the throwing motion to find your groove.

Knock on wood, I have yet to fail the spear throw!  I am not going to over think it, just attribute my success to years of throwing and coaching football.  I coached quarterbacks at one time and decided to use my old QB drills to practice the spear throw.  These are very simple drills that helped me dial in my throw.  These were drills QB’s did every week to maintain their throwing mechanics.

So here it is…the throwing motion and some drills.  Picture throwing a football, more precisely, the top of the football throwing motion. This particular throwing motion is most similar to throwing a spear in my opinion.

Here are the throwing motion steps to dominate the spear throw:

  1. Clear your mind and erase any doubt.
  2. Take all the extra slack in the rope attached to the spear and place it over the barrier. (This is so the line does not get hung up on anything when you throw it.)
  3. Grasp the spear roughly in the middle of so it is balanced (check the balance before moving on) in your hand in line with your ear. This is not a death grip but a relaxed grip.
  4. Once you have the spear balanced, take a step or two back to make some room between you and the barrier.
  5. Literally point your non-throwing index finger at the target and look it in your sites.
  6. Now take a lead step with your opposite leg of the arm holding the spear. At the same time, throw the spear with some decent force at the hay bails. I suggest aiming a little high.
  7. On the follow though of your throw, point your throwing hand at the target upon release.

Spear Throw series

The Spear Throw is also one of the simplest and least expensive obstacles to “build”. You can go to any hardware store and buy the components to make your own spear to practice with.

Spear Throw Hay Bails

Spear Throw Hay Bails

How To Make A Spear VIDEO: HERE 


  1. Step and throw – just like in a race but start close, for example 5 yards out.
  2. One Knee Down Kneeling throw – literally throw from the kneeling position.
  3. Two Knees Down Kneeling throw
  4. Feet stuck in mud throw – Stand tall and trow with no step.  pretend feet are stuck in mud.
  5. Extend the distance by 5 feet and repeat above until you get 7/10 throws at each benchmark

Now get out there and practice, practice, practice! If you don’t have a spear yet, start throwing the football around!


– Todd M. Cambio, CSCS, SFG, SGX




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