12/3/2010

1

Training Throwers

An Integrated Approach

UW-L Shot Putters 99-07

Bobby Riley 58’9 ¼” Luis Moroney 58’ 6 ½” Jim Nelson 58’ 1 ¾” Jim Nelson 58 1 ¾Chris Reed 55’ ¾”Tim Amann 54’ 4 ¾”Mike Raether 53’9 ¼” Luke Kimlinger 52’ 2 ¾”

UW-L Discus Throwers 99-07

Mike Turgeon 186’ 2”Bobby Riley 177’ Mike Raether 175’ 11”Mike Raether 175 11Andy Stewart 168’ 9”Mike Campbell 166’ Luke Crowley 160’ 7”Chris Reed 160’ 1”

12/3/2010

2

The Plan

12/3/2010

3

Phase I

Phase II

Phase III

12/3/2010

4

Breakdown of week 20

…from the throws perspective

Goal Setting

Goal Status Difference

Hammer 5/5/1996 4/29/1996

11.00 78.94 79.50 0.56

12.00 77.89 74.60 (3.29)

13.20 75.78 72.00 (3.78)

14.00 73.68 69.10 (4.58)

16.00 68.92 65.30 (3.62)

18.00 58.94 58.10 (0.84)

20t 53.68 49.50 (4.18)

12/3/2010

5

1:1 lt/reg

In rounds (throw both before walking out to get them) throw a light implement then the competition weightp g

The goal is for the movement speed to be transferred into the competition weight

3:3 heavy/reg

Throw 3 throws with a heavy implement then 3 throws with the competition weightg

The goal is for the optimal body position from the heavy implement to be transferred into the competition weight.

What a day at practice looks like (athlete’s viewpoint)Warm-upPuds (10-15)Throw (16 40)

1 – 1.5 hours

Throw (16-40)

12/3/2010

6

What a day at practice looks like (coach’s viewpoint) “Warm-up”

Movement assessmentAssess mentalAssess mental Prep to conquer today’s goals

Puds (10-15)Throw (16-40)

Weight % of VolumeLight 33%Regular 33%

90% of Practice are Full Throws

Regular 33%Heavy 33%

Range ThrowingIntensity

Weak 50%-80%Average 80%-90%Strong 90%-

12/3/2010

7

Between 80 and 100% force is increased almost exclusively by intensification of the motor unit firing rate Science and Practice of Strength Training Zatsiorsky V., pg. 78

% Maximal Voluntary

100

50

Rate coding

Larger muscles

Smaller muscles

% Maximal Voluntary Force Production1000 50

Voluntary Motor Unit

Recruitment

0

50

Motor unit firing frequency

Range Throwing updated

The vast Majority of Practice should be between 85%-93% of your Current PR

Less than 85% is warm-up or a drill and transfer is minimalof your Current PR minimal

Greater than 93% is a maximal effort and transfer is minimal.

A 1:6 is suggested

Warning

When throwing range throws it is the intent to throw in the range. One does not intend to throw 101% and due to error end up with a range throw. This will always lead to poor results. One must call out or declare a Range “Buster” attempt

12/3/2010

8

Implement Weightadjustment

Shot Put 2ft/lbDiscus 1.67m/.05kg

Discus Range

Shot Range

12/3/2010

9

The Critical Point

Technique? – No Can you answer the following question

Can your athlete throw something (any weight) that goes far?that goes far?

Throwing light implements year round to promote and engrain high level neural recruitment patterns and rhythms are essential to success.

If my thrower can’t throw a 12 lb shot 56 feet, there is no way he will ever throw a 16 lb shot that far….it’s pretty simple

Discus Rhythm?

Shot Rhythm?

12/3/2010

10

“How to”

At the end of a clinic I attended in the fall of 1994, I had a conversation with Yuri Sedych, the current world-record holder in the hammer throw. With a group of others, We posed the following question: “I have a 13-year-old athlete who wants to learn how to throw the hammer. Today is her first day of practice, what do you have her do?" His response was quickpractice, what do you have her do? His response was quick and without hesitation: “I would have her take two windups and three turns.” This is a whole-practice competitive technique in which the athlete starts from the very first day. I was astounded that his methodology did not have the technique broken down into parts, where all the separate components add up to make the whole. As a former competitive athlete, I concluded that this strategy made enough sense, and it has thus produced for me success as both an athlete and as a coach. I now suggest this methodology of attentional cueing and whole practice as the most effective way to teach the throws.

Attentional Cueing and Whole Practice

This type of practice method represents a compromise between part- and whole-practice methods. The learner’s attention is directed to one component of the skill while the skill is practiced in its entirety This techniquepracticed in its entirety. This technique conserves the spatial and temporal characteristics of the skill. In other words, the natural rhythm of the movement and location in the ring will be “true” to a competitive throw, but the athlete will simply be concentrating one aspect.

Focus on a simple stabile starting position to start the throw, ensure that speed and rhythm are obtained …

(e.g 1 wind for the hammer, shot-disc use a low-to-no torque start)

12/3/2010

11

Key Points of Technique

1. Have rhythm in the throw2. Be on balance at the start3 Throw at a comfortable height3. Throw at a comfortable height

1. E.g. Lower is NOT better4. Keep the left arm and foot in a “lead”

position

Integrated Concepts

Many times it is not the conceptualization of what to do in the throws it is a dysfunctional body-brain y yconnection

12/3/2010

12

The throw is a whole body movement, not just muscles and joints

It includes tendons, ligaments, and fascia which all transmit and accelerate joints at ja high rate of speed

Shot Sequence

More…

12/3/2010

13

More…

Frame Significance106 Start111 Left arm is pointing towards 90˚116 Left arm is pointing towards 180˚124 Right foot makes contact with the ground129 Right elbow is pointing towards 180˚135 Left foot makes contact with the ground141 Finish

In order to move the body must fixate on points of movement. These points may be altered due to an “alarm stage”

Sometimes these points of fixation are so removed from their origin that a “new” techniques emerge. When in fact it’s a personal adaptation due to physical limitations.

Let’s look again

12/3/2010

14

Dennis Kline MS CSCS CPStrength Center Director164 Mitchell Hall1725 State StLa Crosse WI 54601608-785-6533 W608-787-8748 H608-386-9835 Ckline.denn@uwlax.edudenniskline@usathlete.net

Fitness Motivation Systems