QUICK TIP FRIDAY : Rotational Shot Put- Power Position

Happy Friday! …

 Since it’s spring break all over the US and for the majority of my throwers here in AZ,  I get a lot of requests from March to Mid April for additional private coaching…

… so before I head out for 6+ hours of private coaching, I wanted to be sure to give you your Friday Quick Tip.

As you know, the list of details that are important to know as a throws coach seem to be endless… 

…  so, the TCR™ system was designed to not only provide the ultimate structure, but also to streamline the processes so that the details can be managed.

When you understand the root of most technical problems (the Throwing Chain Reaction™), dealing with them becomes a much more enjoyable and easily managed issue.

In the TCR™ system, you are taught how to work the 6 Pillars and the Pillar Connection.

This week, I have been doing some private coaching for our online members, the Ralph’s, from Florida, and we have been reviewing the pillar connection extensively.

We start with the Pre-Block – The name says it all-  and the stand throw.

Understanding angles and positions is really the key to throwing far.

So, you have to work the parts and then work the connection of the parts; hence Pillar Connection.

So, I was explaining stand throws and thought I would take a clip from our training session and share it with you today.

When you set the Throwing Chain Reaction™, throwing life is much easier!

Train better,

Coach Johnson

TCR™ Quick Tip: Rhythm [VIDEO]

Rhythm is critical to throwing.

In the 6 pillars of the TCR™ SYSTEM, we not only work the right positions, but the positions are optimal with the correct rhythm.

Therefore, I don’t personally do a lot of static start drills, or throws as a coach.

They have a place, but you don’t work the right rhythm of the throw, and if you do too many, I think the thrower leaves a lot of results on the table.

I’ve talked about rhythm before, however, as the season starts, it’s critical to success, and often a big piece of what’s is missing.

I will be doing recorded training next week and it will be added to TCR™ online members area.

So, enjoy this quick video…

…. and don’t forget to work your rhythm, every session, every drill, for every pillar, pillar connection, and full throw.

Rhythm is a dancer… You can feel it! ( obscure 80’s song reference. Lol) but it’s true.

Go with the flow of the throw

  • Coach Johnson

Compete Like A Beast

Today, I wanted to get you a quick strategy tip for competition.

A few tips back, I talked about prepping for meet…

…but it is also important to understand how to compete at the meet.

For most young throwers, setting up at meets is something they often do incorrectly.

Last week, at the invite I was at, one of my new throwers warmed-up, took her first 3 throws, and made the final. She then got in the ring and took an additional 3 warm-up throws between the prelims and finals.


Well, the other girls were doing it, but they shouldn’t have either.

If she had been in a flight prior to the last flight before finals, then warming up again would make more sense because she would have been cooled off and been waiting to throw for 30 minutes, or more.

However, in this case, her time between prelims and finals were close together and taking 2-3 throws between prelims and finals just isn’t what you want your throwers to do; not even a stand throw.

Now you might be asking yourself why I allowed it?

Unfortunately I didn’t catch it in time…

…. I had just walked away towards the boy discus to start working with my other throwers.

When I saw it, I told her, “You just got done throwing, you don’t need additional throws when you just got done throwing, plus you’ve been here for 7 hours.”

(that was more or less what was said)

As a rule,
I coach throwers to do turns, and air throws between prelims and finals.

I usually have my guys go into the ring with a towel and do an air throw, if the ring is open between prelims and finals, just to keep rhythm in check, but not to waste energy by taking throws that they need for competition…

Or worse, they leave their big throws in the warm-up!

At this meet, I saw plenty of kids taking 3-4-5 more throws between prelims and finals- BIG MISTAKE.

If you are a thrower, or coach, don’t let that mistake happen. You’re leaving results on the table.

You need all the energy you can for big throws in the comp.

My throwers always generally understand this, but I make it clear nonetheless.

Remember, practice what you are gonna do….

… 6 throws for the money.

Not 3 throws, 6 more warm up’s… then 3 more???

Do the math, that’s 12 throws…. You get 6 throws to hit it.

In between competition throws, throwers can sit if they like, do 30-60 second targeted foam rolling, but then they need to get ready.

4-5 throwers before they are up, go through their throw and work their rhythm.

We did this last week with Dante and Tyson.

(See my Instagram for their throws //IG: aretethrowsnation)

My advanced throwers never feel the need to take additional warm-ups. They should be conserving their energy for the comp, not leaving their best throws in the warm-up

Todays take away is this… during meet time:


1. Good pre comp warm-up

2. Plan to be ready in 4-5 throws or less.

3. In the shot: Usually 1-2 stand( Gotta get the hand warmed up)

4. Please no overhead throws.

  • For rotational throwers a wheel, then to fulls
  • For Gliders a Glide wheel, then to full glide.

5. No additional throws between prelims and finals.

Just do full throws movements


1. Good pre comp warm-up

2. Warm-ups 1 stand, 1 wheel, then to full. 4-5 throws

3. And if you know you are only getting 1 throw, make it a full throw. (Many of my guys in the past just did it that way, And that’s how I used to do it)

4. Just do full throws movements and walk throughs between comp throws Don’t sit around!

Seems simple, but I get this question a lot and cringe at virtually every meet I go to because I see kids warming up too much before the comp, and often again between prelims and finals.

Don’t waste your energy. Save that for when it matters.

Time to compete like a beast!