1/30/2013 THINGS TO LOOK FOR IN POTENTIAL THROWERS Athletic ability - - PDF document

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ROT ROTATIONA ONAL S SHOT P OT PUT

By: Jer By: Jermai aine Jones ne Jones Thr Throws Coac Coach Indi h Indian ana U Univ iversity

THINGS TO LOOK FOR IN POTENTIAL THROWERS

 Athletic ability  Agility  Natural strength & Power  Explosiveness  Height & Size (Slightly overrated at times)  Quickness  Coordination

BODY TYPES

 ANY  As a high school Coach you don’t get to pick

your athletes.

 Go to work with what you have and make it fun.  Don’t forget to mention the HAMMER=)

HAND PLACEMENT

 The fingers are behind the shot facing outward.  The thumb should be rotated down towards the

shoulder.

 The head is slightly tilted towards the shot.  The shot should rest just down from the ear on

the shoulder.

THINGS TO DO FOR BALL PLACEMENT

 Flips into the air.  Pushes in to the ground.  Placing the shot on your neck in different

positions.

 Look at the placement in the mirror.

STANCE IN THE BACK OF THE RING

 Think of standing in a ready position to receive

a volleyball or defensive position in basketball.

 The left arm should extend out and be slightly

bent with the thumb down.

 Feet should be slightly wider than shoulder

width apart and toes slightly ducked out.

 Knees bent in a good athletic position.  Upper body slightly bent at the hips.

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THE WRAP OR WIND

 Think of taking the left shoulder and wrapping

it over the right foot.

 Keep the legs slightly bent and the right foot

firmly on the ground.

 The left foot can pivot to the right with the wrap

but the ball of the foot should stay in contact with the ground.

 The movement should be fluid.

DRILLS FOR THE WRAP/WIND

 Continuous wraps back in forth  Wrap from different positions (more of a tilt or

straight up & down.

 Wrap in the mirror  360* or Tap arounds (Ensures the weight stays

distributed correctly.)

 Wind and Jump

UNWRAPPING OR UNWINDING

 You have to be patient to allow your weight to shift back over

to the left side.

 Think down over the left foot then up(literally jump).  As you shift left, you want to think of the right hip popping

straight out and taking the heels away from each other in back of the ring.

 Keeping the right leg in a loaded position slightly bent

throughout the movement.

 The “up” comes from the unloading on the left side and

jumping out of it. (think vertical jump)

 You don’t want to think out with the right foot. The

unwrapping has already created enough forward momentum for you. Think UP.

DRILLS

 Winds around cones/bags etc..  Turns using towels  Hop arounds – try to hop around out of the

back and keep the right leg wide.

 Right leg pick up out of the back

UNWRAPPING OR UNWINDING CONTINUED…

 Once the right foot is up, it has done its job out of

the back.

 It’s in the power position for the front now.  Once the right is up, it’s in the power position. Let

gravity run it’s course from there. DON’T REACH

 Because of the aggressiveness of the unwrapping

think of going down the right sector line with the right foot.

 The athlete will generally still slightly over rotate

and end up in the proper position.

LEFT LEG ACTION

(THE FORGOTTEN LIMB)

 Out of the back you want to unwrap and think of

sitting or loading onto the left leg in order to jump

• ff of it.

 BE PATIENT and allow your weight to shift over the

left leg.

 The left leg is the separator. Get it to the front as

quick as you can once the right has passed by.

 Think of tucking it in behind the right leg as you

move across the center of the circle.

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DRILLS FOR THE LEFT LEG

 Float float sting  Continuous stings  ½ Turns and continuous half turns

LANDING IN THE MIDDLE

 You want the right foot to land on the ground, don’t reach for

it.

 Over extending the right creates a loss of power in the legs

and loss of separation between the upper and lower body.

 Again allow yourself to land, LOADED.  Once the right has landed, it turns into the throw

immediately.

 Do not pre-turn the right foot in the air going to the middle or

you will lose separation.

 You want to make sure that you keep the left shoulder closed

in order to create the strike or whipping action moving into the throw itself when you unwrap.

LANDING CONTINUE…

 Keep the eyes looking backwards.  Think of slowing down or dragging the upper

body through the middle of the throw to create the good separation and ultimate lifting of the throw.

DRILLS

 Elevated ½ turns  Position Turns with pole on back  Med ball throws out each postion (stand, half,

• S. African and full throw).

 Towel Drills  Overhead toss (And the myth)

THE POWER POSITION



You will not have the base of a glider.



You will be slightly taller in your power position as a rotational thrower with a more narrow base.



You want to think of a string on the left hand attached to the right heel pulling the foot around.



The head and throw arm stay back as long as possible to create a longer ball path.



As the right foot/hip continues to rotate to the middle of the sector you want to think jump again.



If you have set everything up correctly the ball will want to come off your shoulder towards the sector as long as you rotate the right hip.



The goal here is to time everything up to happen not at the same time but at the right time.



Again as in the back think up not out, throwing out will create a flat throw and the momentum of the throw will take you into the sector as well as create a shorter throw.

DRILLS CONTINUED…

 Easy stands, ½ turns and fulls  Med ball throws  Stand throw with both hands on the ball  ½ turns with both hands on the ball  Fulls  And position drills with med balls  DID I MENTION THROW THE HAMMER