Training Throwers. UW-L Shot Putters UW-L Discus Throwers /3/2010. An Integrated Approach

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1 Training Throwers An Integrated Approach UW-L Shot Putters Bobby Riley 58 9 ¼ Luis Moroney 58 6 ½ Jim Nelson 58 1¾ Chris Reed 55 ¾ Tim Amann 54 4 ¾ Mike Raether 53 9 ¼ Luke Kimlinger 52 2 ¾ UW-L Discus Throwers Mike Turgeon Bobby Riley 177 Mike Raether Mike Raether Andy Stewart Mike Campbell 166 Luke Crowley Chris Reed

2 The Plan 2

3 Phase I Phase II Phase III 3

4 Breakdown of week 20 from the throws perspective Goal Setting Goal Status Difference Hammer 5/5/1996 4/29/ (3.29) (3.78) (4.58) (3.62) (0.84) 20t (4.18) 4

5 1:1 lt/reg In rounds (throw both before walking out to get them) throw a light implement then the competition weight 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 weight 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-up Puds (10-15) Throw (16-40) hours 5

6 What a day at practice looks like (coach s viewpoint) Warm-up Movement assessment Assess mental Prep to conquer today s goals Puds (10-15) Throw (16-40) Weight % of Volume Light 33% Regular 33% Heavy 33% 90% of Practice are Full Throws Range Throwing Intensity Weak 50%-80% Average 80%-90% Strong 90%- 6

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 Rate coding 100 % Maximal Voluntary 50 Motor Unit Recruitment Larger muscles Smaller muscles % Maximal Voluntary Force Production 100 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 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 7

8 Implement Shot Put Discus Weight adjustment 2ft/lb 1.67m/.05kg Discus Range Shot Range 8

9 The Critical Point Technique? No Can you answer the following question Can your athlete throw something (any weight) 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? 9

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 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 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) 10

11 Key Points of Technique 1. Have rhythm in the throw 2. Be on balance at the start 3. Throw at a comfortable height 1. E.g. Lower is NOT better 4. 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 connection 11

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 a high rate of speed Shot Sequence More 12

13 More Frame Significance 106 Start 111 Left arm is pointing towards Left arm is pointing towards Right foot makes contact with the ground 129 Right elbow is pointing towards Left foot makes contact with the ground 141 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 13

14 Dennis Kline MS CSCS CP Strength Center Director 164 Mitchell Hall 1725 State St La Crosse WI W H C kline.denn@uwlax.edu denniskline@usathlete.net Fitness Motivation Systems 14