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:
- You’re not getting burned out, and
- 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.