It’s good to be home.
I slept like the dead last night. Now I’m refreshed and ready to do some coaching with Jason Harrell and Tyson Jones today.
This past Saturday, Jason threw 65.48 meters at a meet at the Olympic Training Center. We’d been making some finite adjustments and—BOOM!
Both of these guys are prepping for a big comp, so I’ve gotta keep them on track and focused for BIG THROWS.
Wait, what’s “The window”?
Yesterday, I mentioned a term called “the window.” I received a few emails asking me what that was. Good question!
“The Window” is one of the things we’re teaching at the summer camps, and one of the big updates to the Throwing Chain Reaction™ System.
Every pillar has a window.
Every pillar has a start point and an end point. In between them is the middle—”the window”— or the optimal position that the thrower needs to move through.
For instance, in Pillar 1, we’re trying to create separation to set up the stretch reflex.
As you set up, the body has to be set in a specific degree.
The angle of the chest, the hips, and the knees all have to be in a certain point. Then there’s a window…
- If you’re too bent over or the chest is too far forward, it pushes the hips back.
- If the shoulders are too far back, it pushes the hips too far forward
Kinda like Goldielocks and the 3 Bears. Not too hot, not too cold…. you’re looking for JUST RIGHT!
It’s a counte balance thing, and since nobody’s going to be able to levitate in the air, you have to have a certain level of balance when you’re standing.
- If you’re just standing straight up, and you bend your chest forward without bending your knees, you’re going to be too bent over.
- If you bend your shoulders back without sitting on top of your hips, you’re going to fall backwards.
Every pillar in the throw has a window.
Speaking of Pillar 1 and the window, a lot people debate where the position of the left arm should be, so I will use it as my example.
The left arm is the balance arm in the rotational throws.
It’s the balance position and it leads to the block, or as we call it, the block arm at the finish.
So, the left arm is the balance arm from the start—from pillar 1 to pillar 6.
… I can go even farther, and say that it’s not only the balance from pillar 1 thru 5, but at pillar 6, it becomes the block arm, stopping the momentum.
The point is, as the left arm moves through the rotational throw, if it is too high or too low, odds are it’s going to be out of the window.
There’s a window in which where you can move that arm up and down and side to side.
- if it opens side to side, if it opens too much… then the thrower is too rotational.
- If it stays closed too long, the athlete can’t generate speed into the middle.
As you can see, there’s an optimal window of where the left arm is going to be working.
Now, here’s where the throws coaching gets more advanced….
… there are stylistic differences per athlete, which is very important to understand so you can know the difference between style and technique….
If you are a TCR™ member, you know this VERY WELL!!!! I talk about it a lot in our courses, and in the TECH LAB.
So that adds another layer to all of this.
The window allows the athlete to stay more level in the control pattern and throw more consistent.
If you misinterpret style with technique, and start adjusting technique outside the window, then everything start derailing.
It’s one of the things that changes the orbit and the radius, but if we are moving that arm through the window correctly, we’re going to move through the throw more easily and more correctly.
If we are outside of that window, we’re going to be working against ourselves and working against the physics, and it’s going to take longer for the athlete to develop the positions because they’re always working against themselves.
Are you still with me?
On Monday, before I got on the plane home from Houston, I did a private coaching session with a thrower named Mallory Dotson, a really cool kid.
Mallory is a collegiate thrower, so I was doing some extra coaching work with her around the Houston camp.
There were 2 things I addressed with her discus, and it started making a huge difference in her results:
- How to set the proper angle in pillar 4,5, and 6
- Moving thru the window correctly—she was too far forward.
After setting her correctly in the window of pillar 1, she progressed through pillar 4, 5 and 6 …..and she started to be able to come around more complete, generate power and more speed into the middle, which would accelerate her through her pillar 5 and 6.
Again, setting up pillar 1 correctly, within the window, allows the throw to move along the throwing chain reaction of pillar 2 and 3 and then the throw accelerates rapidly through pillar 4, into pillar 5, and BAM! – Pillar 6!
Then we had another athlete that was from Florida, and that athlete did an excellent job as well.
She was in & out of the window…
… first it was too high and out of the window, then as the throw continued she was too low and out of the window.
In pillar 1, she would be above the window, then she went into pillar 2 and 3, she would drop below the window.
That would keep her from being level, and that would keep her from rotating fast.
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I’ll have to make a video for all the online members on this topic so you can see this in action with your own eyes, and I can go into detail with other examples.
After reading this whole postl, I hope you walk away with the understanding that:
Every position—the hips, the shoulders, the arms… everything has a window.
I will have to address this topic again for the glide shot soon!
Stay in the window!
– Coach Johnson