Since you get only six throws in most competitions, you want to condition your body to achieve its highest intensity level for those six throws. Slowly build up your repetitions to gain that necessary conditioning. You can do that by throwing a lot and doing a lot of drill work.
When we start fall conditioning, we might do 200 drills and 50 throws a week. We build that up until our indoor season starts; then we do 80 to 100 throws and drills a week. Once preseason rolls around, we do more drills and less throwing to try to build work capacity. As we get into the season, we increase our throwing and reduce our drills. We look for the quality and intensity of the throwing to increase as the season goes on. This leads to our athletes being in better condition when peak season comes.
Scott Cappos, an assistant coach at the University of Iowa, has produced at least one All-American in five of the last seven seasons.
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