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pre season throws training shot put and discus

Shot Put and Discus Fall/Winter Training: What You Should Be Doing Now

One of the key things Arete Throws Nation focuses on when an athlete is going to focus exclusively on being a shot-putter, or a discus-thrower, is to understand what you’re supposed to do at what time of year.

 

If you throw, throw, throw and constantly throw, there’s clearly a lot of benefit to that, but there’s also going to be a key time when you need to focus on breaking down technique.

 

During the summer months- post season- we have our throwers working on drills for the various parts of the throw…

… We’re looking at left and right leg axis, separation, power position, the left arm and left leg block, and delivery of the shot put and discus.

 

As we start fall, we begin taking the drills into the ring two days a week. We work on a lot of stand throw mechanics (power position, right leg axis and block) concentrating on the right leg axis, and timing of the block.

 

We do our modified wheel drill to work the right left axis and 45-degree angle to work rotation of the power position.

 If you throw the discus, or the shot, we’re always looking at perfecting Pillar 1 (the wind-up)….

 

… to address balance in the back of the ring, (balance left to right) and balance in the middle of the throw (balance front to back).

 

Whether you’re an in-coming freshmen, or an elite thrower, you should be spending this time learning the throw and breaking down the technique….

 

… This is the time to really think over positions, and work on the things that need to be improved before the next season arrives.

So what am I saying?

 

You gotta work the parts of the throw, and its also the time to work on strength and size development, getting bigger, getting stronger, fixing weaknesses, eating right and learning to recover and how all that ties together.

 

(NOTE* weight training should be focused on making you a better thrower, not just better in the weight room. Think about that.  This is an important point and we will discus this in another article).

 

Even though weight training is a big part of your training, avoid over training, so that:

  1. You’re not getting burned out, and
  2. You’re enjoying the process and having fun.

 

It’s building a sense of anticipation for the next year.

 

Ultimately, throwers have to have a strong understanding of the science of the throw and that’s where the Throwing Chain Reaction ™ system comes in as an important tool for any throws program looking for real results- fast!

 

We work on everything from front of the ring to the back of the ring.

Around this time of year, coaches will ask me, “What percentage of your training focuses on the throwing?”

Since its fall, we are spending two days actually throwing and always focusing on technique, making proper adjustments….

 

… we will be in the weight room 3 days a week, where I have a strength program designed exclusively for throwers. (I offer this information in a online course available now- click here for more info)

… Then we’ll have a week where they’ll throw a few extra times.

 

At Arete Throws Nation, in Southern California and in Phoenix Az, we will have throws camps every month from August to January.

This is a great way learn the TCR™ system to athletes who haven’t been part of our online system, or who live outside the area… and many times out of the state!

 

The ATN camps are a great way to launch your throws season in the right direction…

… I also welcome throws coaches to all the ATN camps, so you can see first hand how to apply the TCR™ system and how effective and quickly a thrower responses to this system of throws coaching.

 

It’s also an opportunity for our throwers that are already in our training program to review and reinforce the fundamentals.

We typically conclude each camp with some level of throwing.

 

If you’re in Southern California or Phoenix Az, I encourage you to come to our monthly camps. We keep it to a small number on purpose so every athlete gets a lot of coaching and really gets a crash course in the parts of the throw.

 

 

Drills are the key! That’s your lifeblood.

 It’s the best way to get a lot of repetition in a short amount of time.

 

I’ve had athletes at the high school level spend 45 minutes to an hour, getting 150 repetitions in. That’s throwing over and over and over. It is the fastest way to break bad habits.

If you’re a young thrower the best thing you can do is develop good habits from the start.

You understand the drill, pay attention. The drills are definitely a part of your throwing, whether you’re a 12-year-old youth thrower or elite thrower, cuz the pros are working drills right now too.

 

how tot throw the discus and discus techniques

Discus Killer and Simple Concepts

This week I have schedule in the books a big project to share a lot of tips and insights. The inspiration came from what I saw this weekend at my Discus camp in So Cal…  and during virtually every throws camp I do.

Today, I will touch on a few topics, and dig in more as we approach the Thanksgiving Holiday.

This past Saturday, Arete Throws Nation completed its 3rd Preseason Throws camp: Discus… All Day!

We divided the groups by modest marks- above 130ft =  group 1 and 110ft or below= group 2.

Camps are a microcosm of the state of throwing and the efficiency of throws coaching that throwers are receiving.

It is categorized a little like this…

  1. A couple of solid coaches, decent skill levels.
  2. Multiple Coaches, with little correct throws coaching info.
  3. No coaching/No Coach.
  4. and sadly… Bad Coaching…. REALLY BAD!!!!

Bad throws coaching is typically the result of using incorrect concepts about the throw, having limited information on how to teach technique, and/or going all in with developing a program using incorrect info… (many times it’s just a lack of experience and a solid understanding of the Science of the Throw).

A poorly executed throws program really does damage to a thrower’s development, and sadly it happens all the time… but we’ll talk about that later on.

At our throws camps, we, of course, teach the TCR™ system (Throwing Chain Reaction™) to clarify the concept of the throw. We will drill the 6 Pillars in the 1st half and throw in the afternoon using the Pillar Connection phases. (I’ve included a quick Excerpt from our camp talking about this and the process)

—– to attend an ATN camp in Dec, Click Here

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I’ll spend 45 minutes on pillar 1 and explain “how” (rather than simply show) a progression should look, feel, and be coached.

We spend the time to drive home the importance of Pillar 1- Setting Up the Trigger Action…

which is how to set separation and the sprint leg axis.

We then spend a bunch of time drilling pillar 2: Setting up Maximum Power.

Pillars 1-2 & 6 are the most complete pillars.

In pillar 2, we start with the CM shift Drills-  keeping the Knees apart to maintain the separations that is set in pillar 1. This teaches the throwers the critical position of setting up Maximum Power.

Each year I am always surprised by how something simple is difficult to do and learn.

After about 45 minutes on how to properly set separation, I said to the campers, “This is what you have to do correctly if you want to throw far fast

 

… And it’s true!  It’s how we routinely see athletes improve 25+ feet in the discus and over 6-8 feet in the shot.  It’s also how they will be throwing farther in just a few weeks if they really work on Pillar 1 & 2.

If you get Pillar 1 and 2 close, the throw is MUCH better because the TCR™ system is much better.  Seriously, you can mess up pillars 3-6 and still manage decent throw, but if P1 & P2 are wrong… its OVER!….

… The throw is toast!

The point is,  both coaches and throwers need to understand that you need to spend the time to set the foundation.

In fact, most programs shouldn’t even begin throwing for at least 2 weeks.

They should do drills, like machines every day for 2 weeks, and started developing throwing strength.

I guarantee,  you will have the best season ever if you focus on learning and doing the right things first;  spend the time to master Pillar 1 & 2 during the first 4 weeks with a thrower.. ..

…Its makes a huge difference!

I also talked about how to simplify the throw.

You’re familiar with the expression “Don’t’ put the cart before the horse”….. well in throwing, “Don’t put the throw before the technique”.

Trust me, it happens all the time!

I strive to really make it clear how the Throwing Chain Reaction™ works. Its real. It powerful.

At each camp I see recurring mistakes….

… and at this camp last weekend, it was no different.

For new Throwers, one of the biggest mistakes in the discus is bringing the discus forward in the throw as they go through the throw, meaning the arm can’t stay back as they move from Pillar 1 to Pillar 3 .

There is a simple reason.

The don’t hold the discus properly.

They are grabbing and gripping the disc, and therefore, they are almost entirely focused on NOT dropping the Discus.

This crushes the throw because the feedback mechanism is totally jacked up…

… They must learn to hold the discus, and how to carry it properly in the throw.

From newbie to more advanced throwers, this is a more common issue than people realize!

Throwers that don’t hold the discus properly will do all drills and training incorrectly because they can sense the discus is going to come out, so they make all kinds of technical compensations, and as a result, and they will never really feel the timing of the hips and the timing of how the arm is supposed to feel.

This is the Pillar Killer, again because the Feedback Mechanism is crushed… which will be discussed later this week.

This issue prohibits the TCR™ system from flowing properly because Pillar 1 will be incorrect,breaking the “chain reaction”… get it?

…   holding the implement (in all throws) must be done correctly and first.

If you see the unwind, look at how kids carry the discus.

This is the juicy stuff a lot of people don’t talk about and it makes a major difference because once throwers establish the wrong pattern, it’s a total pain to arse to correct it.

And the this carry issue is more prevalent than most people realize!

Stay tuned for tomorrows email, where I go into more tips and revelations from last week’s Discus Camp.

-Coach Johnson

rotational discus shot put knees apart

Quick Tip Friday: Knees Apart

Is it Friday already?

Man the week went by fast. Be sure to take a moment for our Veterans.

My dad is Vietnam Vet and served in the early years before it got really bad. Mrs Arete’s Grandfather- who is 93 yrs young- was a Naval Officer during WW2 and sailed LST ships to the shores.   He has some very amazing and moving stories about his experiences while being in South Pacific.

 

We thank them, and all our military past and present for their service to the nation!

 

Time for QTF- Quick Tip Friday:

 Today, we will talk about a super quick and important technical game changing tip in Pillar 1 & 2 of the TCR™ system.

One to the hardest things to teach in Pillar 1 is the Shift & Turn, which will properly set up Pillar 2, and this leads to the Drop into Pillar 3 : Drop and Apply Speed.

 

…and to do this correctly, you need to hit your Pillar 1 & 2 mechanics correctly.

 

So, the official Quick Tip is knees apart… Knees Apart…. KNEES APART. 

 

Keep the Knees apart!

discus technique knees apart

 

 

 

 

 

 

 

 

In pillar 1 and 2 of the Throwing Chain reaction™ system…you must keep the knees apart as you shift left and move around the axis to set up Pillar 3: Maximum Speed. (or right if you are a lefty)

 

This takes time to learn, and it’s what the best throwers in the world have in common.

 

Most young throwers turn the sweep leg with the sprint leg and this creates too much rotation and that means less distance.

 

Keep the knees apart!

 

Have a great weekend.

Coach Johnson

P.S.  NOV 15th the Throws Coaching Course 2.0 will begin…  If you already attended the Course, or bought the Alpha Coach Pack ,you are automatically enrolled and will be receiving emails as we count down to this Throws Coaching Content PACKED course.

If you have not enrolled yet, and want in, you have until Sunday, Nov 13th at midnight

to get in for 25% OFF!!!  Used Code: COACH25 

CLICK HERE

 

Throwing Kiss of Death

Well the election is over, and perhaps it’s my age, or that I was hyper focused on the issues that are important to me, but I’m exhausted.

A lot of people thrilled, while many others are frustrated at the results….

I zeroed in on the people who are frustrated because it is the #1 emotion I see as a throws coach…

… whether you are a thrower, or a throws coach trying to better your understanding of how to teach such a technique heavy sport, frustration can be your enemy!

The biggest reason throwers fail is due to how they handle the frustration that will inevitably happen as you strive to become a better thrower.

Frustration is something that quickly needs to be shifted to a solution based action,because on-going frustration is a massive performance killer… it’s the throwing kiss of death.

Every year there will be the throwers that simply get too frustrated too often, and the frustration gets in the way of staying open-minded to find ways out of the problem.

Typically, the scenario goes something like this…

The thrower can’t figure out Pillar 1 & 2, and by now you should know that, that means the throw is toast and all kinds of shit is gonna go wrong.

After about 6 unsuccessful throws, or drills, and usually me saying ” NOPE!” …lol…

… the thrower’s response comes along the lines of “Ugh!!!”, and then the look of “WTF! You don’t understand coach, I just can’t do it!” or, my favorite… “I don’t think this is right…”

For the thrower, the solution to a Pillar challenge is typically an ungodly amount of drill reps to train the new movement pattern… and that takes serious mental fortitude…. Gotta grind!

As a coach, I must do my best to not get frustrated as well, and this happens every year with a few athletes, and I nip this in the bud ASAP.

There is a right way to deal with frustration as a coach, or thrower, and an unproductive way.

The key, as a coach, is to get the athlete out of this pattern quickly.

Most of the time, the frustration is rooted in insecurity and fear.

The “what if I fail” dialog begins to dominate the mental dialog, and when it becomes continuous noise, the thrower is gonna tank… and fast, because every little mistake is going to be over scrutinized and that gets in the way of learning.

… Trust me, when an entire practice, or two, or several stalls happen due to frustration trumping patience, the training is just wasted time; and that’s why it must stop!

This sport is too damn difficult to waste time. It takes so many reps, and if a thrower stands in their own way… THAT’S FRUSTRATING!

Now listen, I completely understand….

I threw too. I remember days when I was pissed, but I would throw for hours until I figured out what I was doing wrong. I turned my frustration into determination!

As a coach, I always am sure to quickly tell the thrower “if you get too frustrated you’re killing your progress, it’s a total waste of time, so let it go and relax or you will ruin your practice.

So let me be clear… How a thrower handles frustration is going to determine their ability to succeed as a thrower.

You know you’ve seen it before…

… the kid at the meet that’s embarrassed because they are throwing badly, and they make it worse by putting pressure on themselves, and they just go down-hill and crash.

Coaches and throwers must understand the mental game is a MAJOR part of developing successful throws … especially when it matters most, in competition!

I’ve had my share of head cases- to put it nicely- and I had to change my style of coaching slightly to ensure that they succeeded.

There are a lot to things that will contribute to frustration in the throw, but by using the Throwing Chain Reaction™ system you will simplify training and reduce frustration.

Often time, technical development struggles will stem from the KCR, Kinetic Chain reaction, which we cover in our online Strength Training for Throwers Course. This means there are legit physical limitations that make it nearly impossible to throw far.

But no matter how good you are as a coach, no matter how good the throwing system is, or how great the weight training program is, the mental frustration battle must be won.

If you want to see the mental game in action, check out the Olympic trials this year….

You will see some of the best throwers in the nation falling apart as they try to adjust to the weather, the pressure of this intense competition…

… and how anyone who tried to force it, instead of relaxing and performing the throw as it is intended, fell short; some of the biggest and best didn’t make the final… but my guy got 4th!

why? Well, all I did for 3 days was focused on keeping him relaxed and mentally prepared for throwing in the rain. I told him he had the advantage technically (due tot he TCR™ system), and he went into that competition believing he could win…

and his performance showed that.

So, I encourage coaches and throwers to turn those struggles into determination to conquer the challenges…

… It’s the biggest key to becoming a successful thrower or coach.

… And dare I say it’s kind of addicting.

I love the challenge. I thrive on it. I’m always determined to beat it. I want to conquer the problem. I get amped by it.

I never give up on an athlete- or a coach, and that has served me and my Arete Nation of throwers well.

The key is to never let the frustration hit the tipping point.

If it does…. progress over!!

You must get it on track. Learn to change the channel and get into a winning frame of mind, because what a throwers does it in practice- good or bad- they’ll do it in competition.

As coach who teaches other coaches and throwers the technical ins-and-outs of throws technique and lifting…

… it’s easy to forget about the mental game, and prepping throwers to be mentally tough is critical.

That’s one thing all the greats have in common: MENTAL GAME DOMINATION!

Look at Michelle Carter at the Olympics…

It’s her final throw, and she basically has to throw an American Record to win…. SHE DID!

That’s some serious mental grit, and I get fired up just thinking about it.

So, as you learn a lot of throwing technique in the TCR™ system…

… and I mean A LOT, don’t forget that the mental side is HUGE for throwers.

Mental domination is just another part of what you have to work not only as a thrower, but as a coach too!… it will always serve you well.

Train smart.

Coach Johnson

P.S. WE’VE GOT YOUR COACHING NEEDS COVERED:

We will discuss the mental side of coaching in our upcoming live TCR 2.0 Throws coaches course that starts next Tuesday.

All session are recorded for replay and posted the next morning in case you can’t attend live.

You can submit questions live, or email them, and they are addressed in Q&A during each module.

Please email at coach@aretethrowsnation.com

Each module will start at 6pm (PST) is better for your ability to attend.

If you want into the course, details are here.

P.S.S. Throws camps are filling up in So Cal and AZ. Click here for camp details.

TCR system for a limited time includes the TCR 2.0 course and Strength Training for throwers course ($334 value) Get in now while you get it ALL! Click here to check it out.