glide shot delivery and block technique

Glide Shot: The Delivery and The Block [throws coaching video]

Yesterday was Martin Luther King day!

Being a history buff, I think Dr. King was an incredible individual. He was a grinder. A battler. He fought for things, that today, we likely can’t really fathom.

So, I hope you set aside a moment to pay your respect to Martin Luther King Jr, a true American warrior, and go grind out some training that moves you a step closer to your dreams.

You know, if you think about it, you can use MLK Jr  as an inspiration as a thrower.

He had a champion mentality, meaning he refused to let challenges stand in his way of success….

… and if you’re gonna be a great thrower, you have to take on the challenges that arise in your training in order to achieve greatness; never let obstacles stop you from going after your dreams!

I was a skinny 6’2, 180lb senior in HS and did not get recruited to any colleges.

Long story short, I never gave up and worked hard. Through my hard work and tenacity, I developed into a championship winning thrower- 6’4”/ 245lbs…..

… I became an NCAA All-American, attended UCLA and Colorado, and finished college on a 100% full ride scholarship!

Had I listened to the doubters, I would have been done as a senior, but I fought hard for it and eventually became one of the top 10 throwers in the US and an Olympic trials finalist….

… and now I’m developing elite coaches and throwers by teaching the Throwing Chain Reaction™ System.

Never give up fighting for what you want!


On Saturday, I had a speaking engagement for the Arizona Track & Field Coaches Clinic. I presented on the Glide and Rotational shot put…

…. I thought I would share a 15-minute expert from my Glide Presentation where I talk about Pillar 6 of the Throwing Chain Reaction™ system: The delivery and the block.

Enjoy, Lot of good nuggets here!

Throw Far,

Coach Johnson

click here to see how you can get the TCR™ system for yourself!

shot put and discus coaching tips


Well the week flew by and training has been busy.

There’s a natural shift happening for throws coach about this time of year, and for many coaches and throwers in the Midwest and back East, the indoor season has already begun. You can start to sense that the big adjustments and technical understandings need to be solid.

Yesterday, I was a little bit on the sharp side with some of my throwers. Kids that have good potential, but need to be focused and work their butts off…

… the progress I’m seeing isn’t what I want and that doesn’t make me happy.

Technique needs to be clicking and it wasn’t.

But after chewing some A$$, a few of my throwers dialed up the focus, effort, and intensity and it turned into the best practice they had ever had! If you are just beginning your season, or preparing to start working with your throwers… You’ve got a short period to get a lot of work done!

As a coach, you must realize that there’s a time to lay down the law. Make them realize that their effort and focus is what yields results.

As a thrower, you must recognize where you are falling short and ask yourself if you are doing what you need to do.

Mind Set: It’s time to produce!

Throwers and coaches have to execute- There’s no time to waste and how you approach the goal is critical.

Coaches will have different styles, and throwers will have their own unique learning formula, but there is one common goal- Maximize technique! Period.

To do that you must keep it simple, focus on the critical elements, and master that….Stop trying to address 5 or 6 things all at once.

To do this, you must understand how to achieve the optimal position.

Today’s video is a montage of clips from a practice this week.

We of course use the TCR™ system, simplify for better results, and we work on the chain reaction and this video will of show you what that looks like.

This may not seem like a tip, but it’s a legit tip.

Study and simplify for big results!

Quick Tip Friday: Focus on the grind and Keep it Simple.

-Coach Johnson

strength imbalances and throwing the shot put and discus

When The structure Is Imbalanced… Its gonna be tough!

Well its Thursday.

After last week’s trip to Utah, I got one day of rest, then it was back to work on Monday…

Did you watch the National Championship football game? … Wow! What a game!

 If you are a Clemson fan, you have to be pumped, and if you like college football, that was a fun game to watch. Congrats to Clemson! Outstanding fight to the end!

At ATN here in Phoenix, we’ve been lifting and throwing, and hopefully you have been too.I wanted to touch base on the importance of core and posture in your training.

So many things are impossible without the body doing what its supposed to.This is part of the TCR™ system…

…. if the body is misaligned, you are working against yourself, and results take longer for both Coach and Thrower.

I bring this up because last week, when I was in Utah, I was coaching a thrower by the name of Stevo Campbell.  He is a very big, strong kid- about 6’2″/ 275lb Junior in HS and although he is as strong as an ox, he has posture limitations.

Stevo has a solid bench, a 400# plus squat, but he can’t apply all this strength in the throw.


Strength Imbalances.

He’s strong, but out of balance.

Stevo has come to Southern Cal, and to Phoenix over the last few years, and his dad is an online member studying and using the TCR™ system.

They’ve made a lot of progress, and his movement in both the discus and shot is much better, but his posture issues limit his ability to move in the optimal positions, and this is the root of his technical challenges.

On my final day in Utah, I shot a little video in a dimly lit gym, at Hurricane HS. In this video I addressed Stevo’s flexibility; flexibility issues are often a byproduct of strength imbalances.

So focusing on this, we did some simple tests…

…  he has limitations that limit his pillar 2 ability and with those limitations he has some technical compensation that limit his throw.

As I talked to his dad/coach, I said ” Until we attack these issues, its gonna be difficult to hit the right positions. He’s trying to do it right, but his body won’t allow it”.

Take a peak into this 5 min video of our training and check it out.

Optimize the structure and throw Far!!

Coach Johnson

discus throw techniques lengthen levers

QUICK TIP FRIDAY: Lengthen Your Levers

Day 3 in SNOWY Utah!

I’m surrounded by snow…. it brings me back to my training days at the UC Boulder and throwing my discus into the snow- a game of throw and go seek (for your info… a discus hits and slides in the snow, lol)

Long arms in the discus is critical for an number of reasons….

… and to teach it effectively, I use old golf club irons! Irons are a great way to teach how to lead the throw with the lower body and create a better feeling of upper body position and length.

When throwing the club, if you are not leading with the lower body, the thrower will yank the club at the finish.

The coach and thrower can see very quickly where the throw is out of sequence!

The other benefit of the clubs is that it really shows the individual issues that each thrower struggles with.

Thrower #1: tends to under rotate in pillar 2 into Pillar 3, and therefore, hits the middle (Pillar 4) a bit forward, but he does push the hip into the throw first. Even though he has a solid block, it is still a bit too forward.

Thrower #2: is too far forward and goes vertical at the finish, instead of out. As you may notice his block arm is active way to early. He should be long and extended and he should be back on his right leg and with a longer counter arm.

Thrower #3: tends to open and activate the block arm too early. She does get the hip ahead and into the throw first, but the position of the right arm is too rotational and is the reason she is on the right heal instead of on the inside of the right toe for a more solid block.

There you have it….. 3 throwers, all lefties, and all have 3 different issues- Welcome to throws coaching!

As a throws coach, it is up to you to find the magic strategies to bust through these technical road blocks.

This is a simple and effective way to change how a thrower feels the good and bad in a throw…. Give it a try!