practical delivery notes for regional technical workshops...
TRANSCRIPT
Practical Delivery Notes for Regional Technical Workshops Throws Workshop
• Workshop Length: 4 Hours (240 Minutes) • Workshop Structure:
o Class Room Presentation: 60 Minutes o Shot Put and Discus – Grip, Stance, Transfer and Release -‐ Practical: 60 Minutes o Shot Put and Discus -‐ Glide and Rotational -‐ Practical: 30 Minutes o Javelin Practical: 60 Minutes o Practice Delivering one Event – 30 Minutes
Grip, Stance, Transfer and Release for Shot and Discus (60 Minutes) The workshop presenter will take the group through the key drills and activities for the developing Shot Put and Discus. The presenter will explain how to set up the various activities, highlight the Common Faults which may be observed and provide Recommended Interventions to address these faults. Where ever possible the presenter should ask the group what they observed and how they would address this so as to use the groups experience and also relate the workshop back to their own coaching environments. Presenters should also pose questions such as how would you adapt this activity for a young / less developed athlete or how would you adapt this activity for a disabled performer. Key Focus / Drill Common Faults Recommended Intervention Grip for Shot Put Introduce the Grip to the Group: • Shot rests on the base of the
fingers, with fingers slightly spread behind the shot.
• Shot is placed at the front or side part of the neck, the thumb on the collar bone, hand facing forward.
• Elbow is held out; at a 45-‐900 angle to body.
If available use beanbags or shots and talk coaches through this process Stance Drills / Activities Progressions: Standing Front put progressing to a Standing Shot Put (from a ‘Power’ position – chin, knee, toe) Aim: Correctly develop the stance position for standing Shot Put 1. Standing Front Shot Put • Stand with feet shoulder width apart. • Correctly grip and place the shot into the neck.
• Wind up the body and bend the knees in preparation to throw.
• Unwind and release the shot put
• Shot is gripped with all
fingers • The hand is “behind” the
shot, not underneath it. • Elbow drops • Feet too narrow in initial
stance • Off balance at the point of
release • Low angle of release • Lacks power in throw
• Position shot correctly in hand • Position shot correctly in neck • Make athlete aware of where elbow
is and how it should feel For all above see ATHLETICS 365 slide 22 (Green) • Ensure shoulder width stance • Control bodies moment in the
release • Change pushing angle • Ensure the athletes bends the knees
focusing on angle of release and maintaining balance.
• You can progress this drill to a split stand with the left leg in front of the right leg (about shoulder width apart)
Standing Shot Put (From a ‘Power’ Position) Aim: To develop the correct starting shape prior to transfer and release. For right handed throwers • Left toes are lined up with the heel
of the right foot (approximately shoulder width apart
• Both legs are bent (the left slightly) with the weight on the ball of the right foot.
• Turn the shoulders away from the direction of the throw
• Athletes chin, knee and right toes should be in line with each other creating a chin, knee toe (‘Power’) position.
• Keep the elbow high with the shot correctly placed throughout the movement.
EMPHASIS THE LEG AND BODY SHAPE OF THE POWER POSITION IS ALMOST THE SAME FOR DISCUS Transfer and Release Drills / Activities Standing Shot Put (From a ‘Power’ Position) Aim: To develop the correct transfer and release from the Power position. For right handed throwers • Keep the throwing elbow high
throughout the throw. • Transfer body weight from the right
leg to the left leg in the delivery phase (moving from low to high)
• In the delivery phase drive and turn right hip up and forwards over the straightening left leg
• Keep the left arm high in the delivery phase.
• Push the right arm long and high extending at the elbow, then the wrist and finally flicking the fingers
Correct sequence of movements *see balance & release video clips
• Feet incorrectly aligned
blocking the hips & effecting balance.
• Feet are too close together • Weight is on the wrong foot • Athletes too frontal facing • Weight to far forward and
not over the back (right) leg. • Elbow drops either in the
Power position or throughout the transfer.
• Feet not in correct place –
too open or closed • Weight comes forward to
early • Does not push off the back
foot in the transfer / delivery phase.
• Right foot either doesn’t turn or turn enough to bring hip to front
• Upper body moves before lower body, leads to losing left side and no benefit from legs
and winds up the body. • Ensure correct feet position • Ensure good shoulder width base of
support • Lift left foot of the ground and see if
athlete can support their weight and balance on right leg.
• As above point • Encourage good elbow position • Turn the right foot inward (which
will cause the right hip to face towards the throwing direction), while keeping the upper body in its original place.
• From ‘Power’ position, forcefully extend the right leg, while the right foot is turning inward. Feel the legs and hips work independently of the upper body.
• Once the lower body is fully extended and turned to the front, execute a release, while the left foot is firmly planted on the ground.
For all above see ATHLETICS 365 slide 22 (Blue & Black)
Grip for Discus Introduce the Grip to the Group: • Rest the fingers of the discus on the
finger pads (tips). • Spread the fingers out equally
across the discuss – encourage athletes to open the fingers but do not stretch the too far apart.
• Practice swinging the discus backwards and forwards using the correct grip
Stance Drills / Activities Progressions: Standing Front Throw; Standing Side Throw, progressing to a Standing Discus Throw (from a ‘Power’ position – chin, knee, toe) Aim: Correctly develop the stance position for standing Discus Throw 1. Standing Front Discus Throw Same progressions and points as Shot Put but using an arm slinging action with the discus. • Stand with feet shoulder width apart. • Correctly grip the discus. • Wind up the body and bend the knees in preparation to throw. Take the arm back behind the body keeping it long
• Unwind and release the discus focusing on angle of release and maintaining balance. Bring the arm through from low to high and from slow to fast. The arm should be the last thing to move.
• You can progress this drill to a split stand with the left leg in front of the right leg (about shoulder width apart)
• Athlete wraps fingers around
the discus to grip tighter. • Fingers placed too close
together • Athlete flexes wrist inwards
to hold discus • Feet too narrow in initial
stance • Off balance at the point of
release • Low angle of release • Lacks power in throw
• Allow athlete time to feel comfortable with the implement.
• Explain that Centrifugal force will help the discus stay in place when swinging the arm
• Ensure shoulder width stance • Control bodies moment in the
release • Change release angle • Ensure the athletes bends the knees
and winds up the body.
Discus Grip, Stance, Transfer and Release Explain that as the Shot Put and Discus Power positions are so similar we are going to explore these further now before moving into the more advance movements (i.e the glide and rotation) We must first establish the difference in Grip and upper body stance though.
2. Standing Side Throw Aim: Progression phase between front throw and Power Position. • Stand with feet just over shoulder
width apart • Left shoulder is in the direction of
the throw • Swing the discus backwards while
pivoting on the right foot • Turn front by turning the right heel
out while pushing the right hip forwards, while blocking with the left leg
• Move the discus from low to high (releasing at eye level).
2. Standing Discus Throw (From a ‘Power’ Position) Aim: To develop the correct starting shape prior to transfer and release. For right handed throwers • Left toes are lined up with the heel
of the right foot (approximately 1 ½ shoulder width apart)
• Both legs are bent (the left slightly) with the weight on the ball of the right foot.
• Turn the shoulders away from the direction of the throw
• Athletes chin, knee and right toes should be in line with each other creating a chin, knee toe (‘Power’) position.
• Swing the discus backwards, keeping the arm at shoulder height and with the palm down.
• Do not break the movement as this will cause the discus to fall from the hand.
RE-‐EMPHASISE THE SIMILARITIES BETWEEN SHOT AND DISCUS
• Same issues as Shot and
Discus Standing Throw from Power Position – See below
• Feet incorrectly aligned
blocking the hips & effecting balance.
• Feet are too close together • Weight is on the wrong foot • Athletes too frontal facing • Weight to far forward and
not over the back (right) leg. • Discus is swung too high or
too low • Athlete stops the discus after
each swing – losing momentum.
• Same Interventions as Shot and
Discus Standing Throw from Power Position – See below
• Ensure correct feet position • Ensure good 1 ½ shoulder width
base of support • Lift left foot of the ground and see if
athlete can support their weight and balance on right leg.
• As above point • Move the discus from Low (at the
back of the body) to high (at the front of the body).
• Remind the athlete of centrifugal force.
Transfer and Release Drills / Activities Standing Discus (From a ‘Power’ Position) Aim: To develop the correct transfer and release from the Power position. For right handed throwers Starting from the Power position: • Initiate the throw with a vigorous
action of the right hip and leg turning to the front.
• Ensure the athlete pivots on the ball of their left foot.
• After the hip has driven, pull the arm through long, ‘fast and last’.
• Keep the arm ‘long and relaxed’ throughout the throw
• Left leg, then hip, brace prior to release – transferring force.
• Weight comes forward to
early • Right foot either doesn’t turn
or turn enough to bring hip to front
• Upper body moves before lower body, leads to losing left side and no benefit from legs
• Throwing arm is brought through too early.
• From ‘Power’ position, forcefully
extend the right leg, while the right foot is turning inward. Feel the legs and hips work independently of the upper body.
• Once the lower body is fully
extended and turned to the front, execute a release, while the left foot is firmly planted on the ground.
For all above see ATHLETICS 365 slide 24 (Blue & Black)
Take a Short Break and explain that after the break we will progress on to: • Glide and Rotational Drills and Activities for Shot and Discus
Glide and Rotational Drills / Activities for Shot and Discus (30 Minutes) The workshop presenter will take the group through the key drills and activities for the developing Shot Put and Discus. The presenter will explain how to set up the various activities, highlight the Common Faults which may be observed and provide Recommended Interventions to address these faults. Where ever possible the presenter should ask the group what they observed and how they would address this so as to use the groups experience and also relate the workshop back to their own coaching environments. Presenters should also pose questions such as how would you adapt this activity for a young / less developed athlete or how would you adapt this activity for a disabled performer. Glide Drills / Activities for Shot Put Aim: Add addition speed and power • Thrower starts upright at the rear of
the circle with the back to the direction of throwing.
• Trunk is bent forward parallel to the ground.
• Body is balanced on the right leg. • The right leg is bent while the free leg
is drawn in so that the thrower is in a crouched position.
• Body is pushed backward, the right foot executes a flat hop across the circle.
• Free leg is driven simultaneously towards the front of the circle, and slightly above the stop-‐board.
• Right leg is pulled under the body in the middle of the circle to land on the ball of the foot with the heel over or near the centre of the circle
• Shoulders are kept low and square to the rear of the circle.
• Left foot lands on the ball and inside of the foot.
• Both feet land with a distinct right then left rhythm, to ensure continued forward movement of the body.
The athlete should aim to land in the Power Position – As established in the Standing Shot Put
•
• Left foot lands ‘in the bucket’, to far left and hence opens hips too much
• Turns head from back
of circle and/or pulls left arm in and away from body, both of which opens up body and reduces range.
•
• Glide to left of stop board, glide to right of stop board, and then glide to middle. Teaches athletes spatial awareness, so they know where they are putting left foot.
• Fix eyes on an object/area at back of circle.
• For left arm, teach athlete to
throw left arm away from the body backwards on glide. Or, get athlete to hold one end of towel and coach the other to keep left arm long and extended backwards.
Rotational Discus Throw Progressions Aim: Add addition speed and power HALF TURN/WHEEL DRILL : • Set up in the standing throw position
as if going to throw out of the rear of the circle. (see image).
• Wind up and then whilst pivoting on
the ball of the foot of the throwing side, pull the back foot through into the power position and deliver.
SOUTH AFRICAN DRILL • This can be used as a Training Drill
(with one foot outside the rear of the circle) or used in Competition with both feet inside the circle to start (see image).
• • Set up to run down the sector line
opposite your throwing side i.e. left hand line if right handed.
• Start the turn by moving the bodyweight over the leg of the non-‐ throwing side and driving off it.
• Think of kicking a football with the throwing side leg to the centre of the circle and pushing off the other.
• Squeeze the knee’s together to get the non-‐throwing leg to the front then deliver as previous.
• Arm Drops Too Low-‐ leads to scooping.
• Non-‐throwing leg too slow to front-‐Upper body overtakes leg’s.
• No left side block-‐ leads
to over rotation of the upper body on delivery.
• Starting the movement with the shoulders-‐ this will result in an incorrect delivery position
• Driving off the throwing side leg or being too vigorous with it-‐ this will result in a variety of outcomes, none of which are desirable!
• Allowing the non-‐ throwing side leg to land in the bucket or in a block-‐ this will result in a poor throw to one side or the other.
• Keep arm long and just below Shoulder height
• Squeeze the knees together to give the non-‐throwing leg the shortest route to the front
Full Rotational Throw • Facing the rear of the circle with
feet just slightly wider than shoulder width apart and a slight bend in the legs. (See image)
• Wind the throwing arm behind the body keeping it just below shoulder height, and mirror that with the non-‐ throwing arm in front of the body.
• Keep your centre of gravity between your legs. Do not allow it to go past the centre line drawn from head to a mid-‐point between the feet.
• Move the body weight onto the left leg turning the feet as you go and then pick the foot of the throwing side off the ground and run around your other leg pushing off the non-‐ throwing leg.
• Drive to the centre as in the South African and into delivery
The athlete should aim to land in the Power Position – As established in the Standing Discus Throw FROM THE POWER POSITION THE DELIVERY IS SIMILAR TO THE SHOT
• Not moving the body weight onto the non-‐ throwing leg to commence the turn off the back-‐this will lead to falling into the centre and ending in a poor position in the centre
• Moving the body’s centre of gravity too far to the throwing side during wind up-‐ this will lead to a poor position off the back and then a poor delivery position
• Throwing the non-‐throwing arm into the centre of the circle to instigate the turn-‐ again this will lead to a very poor position in the centre.
• The list is not finite but whatever happens at the back influences the front of the circle. So if it’s wrong at the back it WILL be wrong at the front.
Javelin (60 Minutes) The workshop presenter will take the group through the key drills and activities for the developing Javelin. The presenter will explain how to set up the various activities, highlight the Common Faults which may be observed and provide Recommended Interventions to address these faults. Where ever possible the presenter should ask the group what they observed and how they would address this so as to use the groups experience and also relate the workshop back to their own coaching environments. Presenters should also pose questions such as how would you adapt this activity for a young / less developed athlete or how would you adapt this activity for a disabled performer. Note: For all of the below drills and activities, please assume a right handed thrower and adjust your coaching language accordingly for left handed throwers. Grip and Stance Drills / Activities 1. Javelin Grip: • Grip the Javelin at the rim of the
binding cord with thumb and either first or second finger.
• Curl remaining fingers • around the binding; • Hold the Javelin back with extended
arm and palm facing upwards, ensuring the Javelins runs down the length of the palm.
2. Standing Throw • Hold the javelin back with an
extended arm and palm high (facing towards the sky);
• Stand side on with feet shoulder width apart, left foot in front with foot pointing forwards;
• Standing Throw: the free arm should be across the body with the athlete looking over the left shoulder straight down the middle of the throwing sector (i.e. The direction of the throw).
• The athlete should be encouraged to lift the ribcage to keep the left side strong;
• Extend the right leg at the knee and ankle (in that order) to drive the right hip forward over a straightened left leg;
• Ensure the elbow remains above the shoulder when the athlete performs the Javelin throw;
• Watch the athlete’s follow-‐through after the throw to observe the body shape and angle of release.
• Coaches should ensure that when preparing to throw, the athlete’s
weight is over the back foot (at the start) with the knee flexed.
• The knee rotates forward (medially) and the hip extends as the pelvis also rotates prior to the throw.
3. Stab throws • Side on with weight on right leg • Right foot between 1 and 2 o’clock • Left foot in the optimum position to
be planted having been driven onto by right side
• Shoulder externally rotates under javelin as right hip strikes an whilst maintaining point control
• Pull right through the point in the direction of the throw (12 o’clock)
• Straight towards the ground between 5 and 10m away
This is an important drill to teach the athlete to use the shoulder effectively in the throw Short rhythm throws (acyclic)
4. 3 Stride throw 5. 5 Stride throw 6. 7 Stride throw
7. Transition throws • Short acceleration into withdrawal
and then a 5 or 7 stride withdrawal phase
Transfer and Release Drills / Activities 1.Hopping drill on right leg • Cue the athlete to ‘load’ the right leg
and lift the left shoulder to enable the torso to elicit a slight lean back (10-‐15 degrees)
• Cue the athlete to turn the foot to between 2 and 3 o’clock) with the weight distribution on the ball of the right foot.
• Tell the athlete about the ‘credit card rule’ in that the heel should be off the ground enough so that a credit card can pass beneath the right heel.
• Left leg should be straight in the prep position to land (approx. pointing at 1 o’clock) and the hopping action should be instigated by a loaded right leg
• Right leg too straight and
therefore weight is on the left hand side and torso too upright
• Right foot is too side on (3
o’clock) meaning hips are likely too closed
• Left leg is used to propel
the athlete forward
2. Hopping drills on left leg • Cue the athlete to lock out the left
hip and make the left hip ‘proud’ in the direction of the throw
• Bend the right knee and ensure it is pointing to between 1 and 2 o’clock to the direction of the throw.
• Maintain a neutral right foot so that when it strikes the ground the athlete is able to be reactive so they can get onto the left leg as fast as possible
• Push the right knee forward more and ensure there is daylight when viewed from the side view between the right and left legs/ feet.
• 3. Walking block and stop • Cross over and roll over right foot
into the block • Drive right knee through and land on
ball of right foot at between 1 and 2 o’clock
• Rotate pelvis and strike hip into a solid left leg block
• Left leg not straight and
therefore not in extension as it should be when the athlete ‘runs off’ it during the throw
• Right leg too straight and sole of foot is presented to the direction of the throw
• Right leg not far enough in
front of left leg whilst hopping. This will cause right leg to be behind centre of mass when done during a throw .
• Left leg/ hip is not active
enough during the walking ‘run-‐off’ stride
• Right knee does not drive through enough
• Athlete lands too side on
and too flat footed ensuring transfer off the right foot is too slow into the block slowing down the throwing process
• Be more aggressive in ground contact with left foot and make the left hip ‘proud’
• Bend the right knee enough so
that the right foot avoids contact with the left foot as it drives through.
• Ensure the foot remains neutral so that when it strikes the ground it is reactive on the ball of the foot so that the athlete can roll off it quickly into the block.
• Turn the right foot towards the direction of the throw when the cross over takes place. This will also ensure that the knee drives towards 1 and 2 o’clock (depending on the anthropometry of the thrower).
• With the knee drive it will help to maintain the speed of the centre of mass longer allowing the athlete to stand a greater chance of landing on the ball of the foot.
Time Permitting Please move onto further Run-‐up Drills
Run Up Drills / Activities 1. Overhead Side Skip • Jav held overhead with a shoulder
width grip • Hips should be at 2 o’clock with
shoulders square to the direction of the throw
• Head looking at left shoulder (in the direction of the throw)
2. Side skip (Jav carry) • As above but with Javelin in standard
withdrawn carry position
3. Jump X Over (Jav on shoulders) • An important drill to work on the
‘run-‐off (final cross over)’ for the Javelin Thrower
• Rhythm is the same as that for the side skip drill
• Key difference is that the right foot will cross over the left in the air as would be the case during a throw
• Right foot position is as described in the left leg hopping drill above
• Javelin across shoulders allows the athlete to feel the leg action whilst not concerning themselves with the carry of the Javelin.
• Left arm swings across the body and is used for balance
4. Jump X Over (Jav carry) • As above but with standard
withdrawn Javelin carry 5. X Over (Jav Carry) • Normal running cross overs • Left hip at 2 o’clock • Left foot and hip active throughout
the running action • Right knee driving to 1 o’clock during
the action (and thus foot also) • Javelin carry as previously described • These are the cross overs that a
Javelin Thrower will typically exhibit in the withdrawal phase of the throw
• Left arm swings across the body and is used for balance
• Hips too square • Athlete goes too high
during the drill • Main faults for as above but
consider the carry position of the Javelin
• Lack of left leg extension
during the movement • Athlete travels too high
during the movement • Right leg sweeps though
too straight with right sole presenting to the direction of the throw
• Javelin throwing arm too
low during the movement meaning that the right side of the body too low during the run off movement
• Cue the athlete to open the hips more or regress the drill to having the Javelin across the shoulders
• The athlete should imagine that there is a ceiling about 1-‐2 inches above their head to encourage them to travel forwards towards the direction of the throw and not up.
• Wrist above elbow and elbow above
shoulder • Extend off the left hip and make it
‘proud’ as described in earlier drills. • Tying in with the above drill
consider the ceiling above the head scenario to ensure that the athlete uses the left hip to propel them forwards and does not merely ‘pop-‐up’ in the final cross over.
• Bend the right knee enough so that the right foot avoids contact with the left foot as it drives through. Ensure the foot remains neutral so that when it strikes the ground it is reactive on the ball of the foot so that the athlete can roll off it quickly into the block.
•
6. Cyclic Running (with Javelin) • Practicing the forwards running
motion required to build speed up during a Javelin run up
• Javelin position is hand above and slightly in front of the head (so that the athlete can see his/ her hand in their peripheral vision) and the point should be down and across and level with the end of their nose
• Running action is rhythmical and left arm is utilised to help balance the athlete and propel them forwards.