This post was provided by Complete Track and Field

In this remedial crossover exercises series, Coach Boo Schexnayder has outlined several exercises that can be used to teach the shuffle, in addition to a series of movements that are essential to the proper set up for the delivery in the javelin, discus and rotational shot put events.

Here the key points Coach Schexnayder shares in the video below:

—This exercise teaches the remedial movements associated with setting up for the throw after the approach.

—The thrower assumes a staggered stance with the left foot forward.

—The feet and body are pointed just right of the throwing direction so that the hips are directed just 45 degrees from the throwing direction.

—Bodyweight is placed predominately on the front leg and the front leg is bent significantly.

—The drill begins with a strong push off propelling the body into flight in the throwing direction.

—This flight time provides the thrower a chance to position the body correctly for landing.

—While the thrower pushes off the right leg performs a sweep.

—The right leg sweeps forward in an extended position with the foot remaining close to the ground throughout.

—During this sweep the leg is everted, meaning the toe is turned outward and the inner thigh leads the sweeping movement.

—Care should be taken not to over emphasize the sweep in coaching practice.

—Emphasize the push off in the teaching process because over emphasizing the sweep disrupts timing and is a common coaching mistake.

—An insufficiently strong sweep is a very small error. But an overdone sweep produces major problems.

—During flight the left leg is recovered and extended in front of the body contacting on the inside ball of the foot in a heel ball relationship.

—The right foot contacts on the ball of the foot but nearly flat and the right leg yields a bit flexing at impact.

—In spite of this yielding the pelvis must remain close to neutral at impact.

—The butt should not stick out at landing.

—The left leg should land only a fraction of a second after the right. This ensures that the thrower is not leaning back excessively.

 

The YouTube video below has audio, so please make sure that your speakers are turned on and that you have access to the site. Note that some schools block access to YouTube.

For more great tips from Coach Boo Schexnayder click the link: Complete Teaching and Drill Progressions for Glide and Rotational Shot Put, Discus and Javelin”

Here is a drill to teach movement out of the back of the ring for both the rotational shot and discus.

In the clip below Seth Roberson, Grand View University Associate Head Coach, demonstrates his Kick the Cone Sweep Drill that he uses to help teach his rotational shot and discus throwers when to begin accelerating out of the back.

Coach Roberson states that you must push off the left leg, but that you need the right leg to help create the rotational momentum that is needed in the rotational shot and discus.

The first issue is timing. When should the athlete begin to accelerate out of the back? If the start too late, they will be off balance and not generate as much power. For this reason,  Coach Roberson feels that it is better to be slightly early than too late.

The Kick the Cone Sweep drill is designed to give the throwers a visual cue when of when to accelerate forward out of the back. A cone is placed out in front of the thrower and on the sector line. After rotating 90-degrees, the thrower should have his/her hips and shoulders in line with the sector. This is the point when you want them to begin moving out of the back.

The movement should be a push with the left foot towards the cone and a sweep of the right foot. The right foot should remain open to the cone. The athlete should attempt to sweep the right leg forward and kick the cone down the line.

This drill is taken from coach Roberson’s instructional DVD. For more information about that DVD, click the link Rotational Progressions and Finish Mechanics for Shot Put and Discus

The YouTube video below has audio, so please make sure that your speakers are turned on. Click the arrow to play the video. Note that some schools block access to YouTube