Practical Findings

Practical Findings – Enhancing Performance and Reducing Injury Risk

To improve performance outcomes with throwing a vortex, a deeper understanding of the biomechanics involved, targeted training, and appropriate equipment strategies can be utilised. Based on the variations in throw displacement and speed within our limited data, we feel following factors should be considered when looking to enhance performance outcomes while simultaneously reducing the risk of injuries

 

Technical Development

Effective throwing mechanics are imperative for both performance and injury prevention in any throwing motion. Technical drills that emphasise torso rotation, hip to shoulder separation and rotation, and follow-through will help reduce the amount of stress on the shoulder and elbow joints and muscles (Mayes et al., 2022). Ideally, a progressive approach should be taken. For example, participants could start by kneeling or standstill throwing before progressing towards full run up throws.

 

Additionally, video feedback can be integrated to further support development and allow for better identification of poor mechanics that could be contributing to poor performance outcomes or a higher risk of injury (Lawton, 2018).

 

 

Refining Technique and Kinetic Chain Efficiency

As we’ve identified, one of the most important performance factors in a vortex throw is having an efficient kinetic chain and effective technique. Proper coordination between the different body segments involved in a vortex throw ensures that the momentum created in the run-up is transferred efficiently into the throw.

 

Training that focuses on refining the sequencing of the participant’s body segments. Resistance bands and medicine balls can be utilised in throwing drills to improve force summation and reduce the possibility and amount of energy loss during a throw. These types of exercises also emphasise the integration of rotational movements and shoulder extensions, developing participants’ ability to achieve a higher release velocity (Blazevich, 2017; Chu et al., 2016).

 

Strength and Conditioning

Strength and conditioning training the muscles involved in throwing is also essential. The rotator cuff and scapular are key supporting muscles for maintaining shoulder stability (Fredriksen & van den Tillaar, 2024; Zhang et al., 2023). Weaknesses in these areas can lead to shoulder injuries like a shoulder impingement or dislocation. Core strength is equally important, as it allows for effective force transfer from the lower body to the upper body when performing a throw (Fredriksen & van den Tillaar, 2024; Zhang et al., 2023). And finally, having a strong lower body, particularly the hips and legs, can allow for more force to be transferred and contributes to the run up speed and momentum which ultimately affects the release velocity of the vortex (Fredriksen & van den Tillaar, 2024; Zhang et al., 2023).

Flexibility and Mobility

To ensure adequate flexibility and mobility, especially in the shoulders, back, and hips, dynamic stretching and warmups should be implemented prior to any throwing to increase range of motion and reduce the likelihood of injury (Page, 2012). This includes movements like arm swings, torso rotations, and hip rotations. After throwing, more stretching and possibly foam rolling could be used to enhance recovery and prevent muscle tightness or any other injury that could alter throwing technique over time.

 

Equipment and Surface Considerations

The type of vortex used should depend on the participants. For younger and less experienced, there are ‘mini’ vortex versions that can be used. This is particularly useful as participants need to be able to adequately grip the vortex comfortably to be able to maintain technique and force throughout the entire throw.

 

The surface of the ground on which you are throwing the vortex on should also be considered. Firm and even surfaces will improve traction during the run up, whereas slippery or uneven surfaces increase the risk of poor mechanics and injury.

 

Footwear

Stable footwear that provides good traction and support should be worn to optimise performance outcomes and reduce injury, as greater traction will enhance force generation and balance, as well as reduce the risk of slipping and lower limb injuries.

 

Additionally, we wanted to look at whether studded boots would enhance or worsen performance if throwing on grass. studded boots, which are specifically designed for grip on grass would further enhance stability during the acceleration and direction changes. However, the studs may hinder key rotations such as foot and hip rotation throughout the throw, potentially disrupting technique or increasing joint stress (Castillo-Domínguez et al., 2022). When deciding whether or not to use AFL/soccer boots, participants should consider surface conditions and the specific areas of the throw they are looking to improve.