Improving Your Throw-In | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Improving Your Throw-In Power Like Rory Delap

December 8, 2010

Must See Soccer Videos

Nicknamed “The Human Slingshot,” Rory Delap has made a living off his long, powerful throw-ins as a playmaker for Stoke City of the English Premier League. The secret of his success? Core training off the pitch.

With more than 35 assists to goals from throw-ins, Delap creates scoring opportunities for his mates from virtually anywhere on the sideline. “To be honest, I don’t think there is anything to figure out,” Delap says on “It’s just something I can do.”

The Republic of Ireland international claims Delap's secret is getting a good grip on the ball—achieved by drying it off with a towel or his shirt. But the former schoolboy javelin champion knows this:  his off-the-pitch training plays a huge role in his “Delap Special” throws.

“It’s important to do core work to keep you strong,” Delap says. “If you can do core and a lot of...strength exercises for your lower abs, then hopefully you shouldn’t have too many back problems in your career.” Delap's core work gives him the power he needs for his deadly threat throw-ins.

To add core strength training to your off-pitch routine and improving your throw-in, check out the off-season training routines of top-ranked Maryland and North Carolina men’s soccer on STACK TV.


Matt Siracusa
Matt Siracusa
More Cool Stuff You'll Like

Why Athletes Need Crawling Exercises

Why Athletes Need Crawling Exercises The vast majority of all athletes are either in high school or college. Being a student in at any level renders...

STACK Challenge: Timed Plank

15 Core Strengthening Exercises for Athletes

Strengthen Your Core With Advanced Plate Push-Outs

3 Tricks for Better Ab Training

Why Proper Exercise Form Is Crucial for Young Athletes

Get a Stronger Core in 2 Weeks

GHD Sit-Up: The Worst CrossFit Exercise?

6 Underrated (But Essential) Core Exercises

5 Core Finishers for Advanced Athletes

Olympic Runner Julie Culley's Core Workout

Exercise of the Week: The Dead Bug

The Best Workout You're Not Doing

Boost Your Ab Routine With the Myotatic Crunch

Kettlebell Workout for a Stronger Core

Upgrade Your Boring Plank With These Variations

Strengthen Your Core in 10 Minutes

Best Core Training Exercise for Lacrosse

Baseball Workout for Power Hitting

Core Exercises for Women

The 18 Best Core Exercises for Athletes

Chris Paul's Core Workout

New Research Discovers the Best Type of Core Exercise

The 1-Minute Core Challenge

5 More Core Exercises You Haven't Heard Of

Jump Rope Workout for a Strong Core and a Flat Stomach

Get the Most Out of Your Crunches

Get Faster by Improving Your Core Mobility

The Ab Rollout: Best Core Exercise Ever?

An Intense Ab Workout You're Not Doing

4 Core Exercises That Target Different Muscles

Get a Stronger Core With Perturbations

Why the Dead Bug Is Changing Core Training

Sit-Ups May Do More Harm Than Good

The Navy SEAL Core Workout

Train Your Core Like a Pro Without Getting Hurt

Stop Wasting Time Doing Basic Ab Planks

The Hardest Plank of All Time

Get a Ripped Core With 6 Advanced Dead Bug Variations

Simple Effective Core Workout