gbr 2_basic technique
TRANSCRIPT
8/6/2019 GBR 2_Basic Technique
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Vésteinn Hafsteinsson
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TEN Steps to Rotation: The Walking Method
Implements and Facilities: They Are Everywhere
FIFTEEN Drills to Exellence: Do it all the Time
TEN Technical Points: Back to Basics
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STEP 1 a. Regular walking forward
b. Regular walking backwards
STEP 2 a. Walk forward with arms out from the body
b. Walk backwards with arms out from the body
STEP 3 a. Walk forward with left arm forward and right arm back
b. Walk backwards with left arm forward and right arm back
STEP 4 a. Walk right left, right left alternate arm movements
b. Walk backwards with same alternate arm movements
STEP 5 a. Cross over walk with arms out front and back
b. 90 degrees walk forwards and backwards
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STEP 6 a. 180 degrees walk forwards and backwards on left
b. 180 degrees walk forwards and backwards left and right
STEP 7 a. S-African walk forwards
b. Step and turn walk forwards
STEP 8 a. S-African jump forwards, 1----2,3 with side facing forward
b. S-African jump with chest forward, 1----2,3
STEP 9 a. 90 degrees stop +S-African
b. Full with back facing front, stop in power position
STEP 10 a. Full without reverse
b. Full with reverse
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IMPLEMENT 1 Rings Backyard
IMPLEMENT 2 Tires Playground
IMPLEMENT 3 Tubes Trees
IMPLEMENT 4 Relay batons Sports arena
IMPLEMENT 5 Pins/Sticks In the forest
IMPLEMENT 6 Cones Park
IMPLEMENT 7 Rope balls Partner
IMPLEMENT 8 Discs Sports arena
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1. Short simple back swing
2. Left axis concentration
3. Hit middle square
4. Left leg down
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Left, Right, Left, Right:
1.Turn left foot
2.Sprint forward and land on right foot
3.Come off left foot and get it down4.Turn and push with right leg
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Stable and strong startposition, weight between legs
Hold left knee open and do not go to far back in the backswing Turn the left foot as far as possible, weight switches over to left leg
Swing the right leg as far out as possible with toe facing out,lead with inside of the thigh, lift the leg up as well
Keep the right leg as wide as possible at the same time as left foot turns Left knee drops, wide right leg, strong left shoulder axis, focal point
Get of the left as soon as possible, left arm swings in
Rhythm 1----2,3
From power position left arm leads upward at the same time as right leggenerates power on the discus
Left side hits the wall at the same time
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Throw minimum 3 x week all year around
Throw light/heavy at certain periods
Stay in the circle
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Standing throw
Step and turn
S-African drill
Full throws
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Degree drills
Linear walking and sprinting drills
Left leg drills
Right foot turn drills
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Standing throw
S-African Drill, modified
Step and Turn Drill
Linear drills, many in a row
Throw for height, target
Degree drills
Dry spins
Mirror and video throwing Flight drills/discus
Release drills
Left arm throwing
Backwards
Left leg drill
Right leg drill
Combination drill
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Throw different weights, Bars, Tools
Fly, different weights
Bar Rotations, light/heavy
Medicineball with handle, different weights
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Train what you compete in, model training
Minimize failure with simple technique
Never foul
Throw with non reverse technique
Compete in discus and throw 3-6 throws
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Make a warm up routine
Perform drills in between throws
Go through the process of competition
Stay in the circle, measure
Film, study, do better next time