set up shot put and discus throw

What You Set Up Is What You Get!

After a full 7 hours of travel and an evening coaching session in Hurricane Utah yesterday, I’m finishing up with a quick blog to the A-Nation.  Tonight was the second day in a row doing a private throws coaching session and as we approach the season, I’m always more concerned with the fluid-ness of the full throw.

Rhythm is paramount to setting up the throwing chain reaction™ and when an athlete doesn’t focus on details of the set up, it takes them a much longer period of time to throw far.

The athlete I was coaching tonight has come to train with me for the past 2 years in So Cal and in Arizona, and he’s a strong kid, but the problem with strong kids is that they often “CAN” muscle the throw…

… this prevents them from feeling the throw.

A weak kid ( as I was) tends to feel the throw much differently because when they try to muscle it, it’s awful.

Ideally, you want strength and feeling AND you need to understand how to maximize both!

Now, if the strong kid muscles it, it’s gonna be ugly too, but it’ll go farther…

… but no matter how strong someone can get, they are not stronger than the laws of physics, and this is where the most basic things will begin to make a huge difference, because setting up the rhythm correctly, allows you to better apply the laws of physics.

How you swing the discus on the wind-up, or the path you set up during the wind on the rotational shot, or how efficiently a glider sets up and moves into a dynamic start position, impacts the quality and improvement timeline of the throw

This is the core tenant of the TCR™ system.

Set it up right and things go right…

  • Set it up wrong, and things will remain wrong throughout the throw.
  • Start short and choppy, and the throw will be short and choppy.
  • Start the throw long and fluid, enter and execute long and fluid.

So Simple, So powerful.. and almost always over looked.  When you see a young thrower that looks jerky, or choppy, fix it…quickly! If you are a young thrower, you need to be long and fluid no matter if it’s the discus, rotational Shot, or glide…. If you are 5’8, make yourself look 6’8”!

I see kids that are 6’ tall and throw like they are 4’8”- Everything is short, tight, off-balance, and the wrong speed.

Simple tip for today:

Set up all details in the throw to be long and fluid. Do that and your throw will be long and fluid.

Your  goal and the foundation of the TCR™ system  is to set up efficient reactions that all technically link together in a movement of 2 seconds and end with an explosive finish!

The majority of coaching focuses on the results that happened due to the effects of poor technique or distance, and not the causes or whys of poor technique and distances…. and this approach will result in minor improvement.

Whenever athletes use the TCR™ system, they achieve PRs of an average of 30+ft  in the discus with regularity, and 5-8 ft in the Shot Put… Those are big jumps, and it happens quickly….

…. and it’s for one simple reason- the TCR™ system sets up a throws coach or self-coaching thrower with a process that addresses the set up of a throw, and directs attention to causes and analysis.

This is so overlooked in throwing.

Many coaches see the obvious mistakes….

Kid “A” doesn’t turn his right foot in the middle, so work on his pivoting… but Kid “A” can’t turn his right foot in the middle, because he’s in a position that WILL NOT allow the proper reaction.

I use this example because if you set up the TCR™ system correctly, the foot will turn in the middle automatically, and therefore,  it becomes easy to make it dynamic: The automatic rotation is a reaction, not a conscious effort.

That’s powerful!

Think about it… 2 seconds!  Give or take depending on the level of the thrower.

What you set up, is what you see in the throw

Short set-up, Short Movement. Long, fluid set up, long fluid movement.


So when you head out to practice, focus more on the details you missed at the start and you will begin to see much bigger throws and dramatic improvement.

Throw Fluid,

Coach Johnson.

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Get instant access for just $37 per month. click here   Learn how the TCR™ works and how to start making improvement right away.

The ATN Throwing Chain Reaction system is growing globally and with dramatic results:

  • 50ft discus PRs
  • Scholarships
  • Youth world records and more!


Pre-season camps in AZ and CA. Click here for info or to register… Come learn in person the TCR™ system, and get your technical issues identified.  Clear up positions. Make faster improvement in person…. Lets go!

glide shot put power position



In the Glide there are many important details to achieve a dynamic power position.

Gliders need to understand how to align the center of mass in throw.

Especially in he STAND throw. .

Be sure to COIL, the term we use for the upper rounded shoulders, which is positioning the shot put correctly in line with the Center of mass.

Notice how 2x Olympic Champion Majewski Pulls the shoulders over and in (Coil) vs how a young thrower tends to stay straight and thus extends the shot put too far away from the center of mass.

Glide SHot Put, Quick Tip Friday

This difference is quite noticeable. This positions the hips too far ahead of the implement from the start resulting in poor separation and a weak drive leg load or a weak Throwing Chain Reaction™.

Be sure to Coil and align properly to train the correct pattern and feeling of power in the stand throw.

Reach with the non throwing shoulder, not the arm, and keep the block arm relaxed and let it hang. If you are in the correct position the drive leg shin will be angled (MAJEWSKI) vs 90 degrees (THE YOUNG GUY)

💥💥🔥🎄🎄🎄Merry Christmas!

The Throw Show : Episode 01

I have had a aspirations of launching a YouTube show for quite some time, so I am starting off small.

But happy to announce Episode 1 of “The THROW Show” 5 years vs 1 day… Getting to the Full Throw in the Discus.

The Host is incredibly handsome and charming. I’m hope you enjoy.

The Throw Show is dedicated to talking about the strategies, information, and mental process that goes into developing champion throwers and winning throws programs

We will cover tips, Interview elite throwers, and coaches.

Check it out. Put your comments below.

throwing mechanics and distance

Mindset Monday: Focus on Throwing Mechanics and the Distance Will Follow

Whenever I do a throws camp,  I strive to teach the Process and the System of throwing to become a better athlete or throws coach…. We keep the groups smaller, so we can get in a ton of reps and throws.

The biggest take away is understanding that throwers and coaches need to train in a specific way that is exclusively for them.

… and the TCR system helps Coaches and their throwers understand what its takes to realize their throwing potential.

Most young throwers just want to throw, and try to throw far as far as they can each time ….

… but the throw is sequential and must be executed specifically.

The rules of physics in technique and the demand of explosive strength levels for the shot put & discus are crucial, so if a thrower doesn’t train correctly, they will never realize their true potential.


At Every camp, you will hear me say, “throwing the discus and shot put is totally unnatural, and the only way to make it feel natural is to train the correct sequence of movements; that means lots of reps and lots of drills”.

As I reflexed on this last throws camp of the year, I drew out 3 big lessons I want to share with you:


  1. The throw happens in 2 seconds, you can’t work on all 6 pillars in 2 seconds, therefore, break things down- this is the process of learning the throw
  2. The TCR™ show throwers and coaches how to better understand all the technique, imbalances, strengths and mindset that happening in those 2 seconds.
  3. The TCR takes you through the 6 pillars, spending a lot of time of Pillar 1&2… because if the TCR™ is done  incorrectly here, the throw is gonna sink like a rock.

These 3 items are the process of the TCR system, and why our member coaches and throwers are having such good results.

All of the Safford throwers that came to the camp have the ability to throw considerably farther, and some have the potential to be very good… but they have to work this process if they want to be the best!

Lesson #2: PATIENCE

As a coach, I just want to see 4 things

  • maintain a mindset of loving the grind while training
  • Do the work at 101%
  • Understand throwing is all about Reps, reps, reps.

Just focus on positions and don’t make the fatal error of obsessing about the distance.

Virtually all younger throwers are very, very impatient; I call it youngster syndrome.

Many of the kids will huff and puff if the discus or shot doesn’t go far after 1 or 2 drills.

This attitude is not gonna make them better.

One of my out-of-state Online members who lives by Seattle, Washington- Jackson- did this on Friday…

…. he was huffing and puffing on a drill that he didn’t get right after 1 throw!

I had to tell him to be patient, and after about 10 throws, he was already improving a lot.

Kids at the discus camp last Saturday did the same thing…

After 1 throw, they started getting frustrated… even when it was actually pretty solid.

Then, after 10 throws, were doing much better…

… after they all threw 10 whole throws,  I told them they only have 990 to go!

I made it clear, that what makes a great thrower is the ability to realize that you MUST put in the reps.

.. After a 100 throws…. it’s a totally different ball game. So be patient!

… because when you are not patient, the frustration will take over- Remember it’s the Performance Killer!!!

The TCR™ system works, but its not magic… you have to be patient and do the work in the system.



Listen, as a private coach, I must have kids throw far-  NO EXCEPTIONS.

Nobody pays a guy if he doesn’t produce… that is why I use my own system to the letter.

I understand that distance comes when the positions are right, so I’m concerned with distance when it matters most- closer to the season or during competition.

Sure a lot of studs compete in indoor meets back east, but most throwers that are still green and need the time to develop good patterns that will help their mechanics to throw far.

So at my camps I try to make sure the throwers know they have to only be concerned with the positions…

… When they do that, the distance automatically comes.

Bad positions equals short throw and young throwers need to realize this and fast!

The best kids are the ones who have a bad throw and take it for what it is… a missed the throw.

They reset their positions and then they try to hit the positions the next time.

The throwers that walk around and huff and puff, are just killing progress.

Yes, I’ll likely talk about this forever because it’s such an important part of becoming a better thrower, quickly, and it’s double important for coaches to recognize their role to explain this to throwers.

So, lesson 3 is:

  1. Focus on the current drill or throw, and its positions and rhythm…. Once it is over, it’s done… Coaches will then analyze, adjust it if necessary, and then move forward!
  2. All that matters is the correct mechanics, not the distance. When both the coach and the thrower make that switch, the big throws start to happen fast.
  3. Until I see a sector and meet officials, THEN it’s go time and we let it rip….  But until then, chill out!

What you do in the 8’2″ circle, or the 7′ circle is all that really matters. Do that right and everyone will be stoked with the results.

Coaches and throwers need to be laser focused on the Mechanics- Hit the Positions, and the distance will follow!

Train Smart!

Coach Johnson