Become a human catapult

Take throw-ins like Rory Delap thanks to Scott Miller, Fulham’s strength and conditioning coach
  • Bench press
  • Incline dumbbell press
  • Medicine ball throw


Sessions: 3 sets
Reps: 6 reps
Times per week: 3 per week
Lie on a flat bench, placing your feet shoulder-width apart on the floor. Place your hands shoulder-width apart. Once you feel stable, unrack the bar and begin your first repetition. Lower the bar on a count of four and press upwards on a count of one.
MUSCLES WORKED Pectoralis major, anterior  deltoid, triceps


Sessions: 3 sets
Reps: 12 reps
Times per week: 3 per week
TECHNIQUE Set up an incline bench at 45 degrees. Keep elbows in, lower dumbbells, brushing your ribcage on the downward phase. Lower dumbbells on a count of two and press upwards on one. This will help develop the major muscle groups used in a throw-in.
MUSCLES WORKED Pectoralis major, anterior deltoid, serratus anterior, triceps


Sessions: 3 sets
Reps: 6 reps
Times per week: 3 per week
TECHNIQUE Kneel on a padded mat. Keep your back straight, bring a medicine ball behind your head and simulate a throw-in. Launch the ball as far as you can. As you let go, fall forward onto your hands and do an explosive press-up, pushing yourself into the starting position. After this, a football will feel like a balloon.
MUSCLES WORKED Latissimus dorsi, triceps, deltoids

Also see:
Improve stability, balance and poise
Beach fitness
Scott Miller Fitness

Scott Miller

Fulham's assistant technical coach

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