Boxing and wrestling
Done with boxing gloves or traditional MMA gloves
With boxing gloves this fighting sports consists out of punches and takedowns
With MMA gloves holds locks chokes and bars Are also possible
And there should be a good amount of rules
By Jeffrey Koelewijn
zaterdag 12 november 2016
Western wrestling
Western wrestling
A fighting sport derived from ancient Greek wrestling also held at the Olympic games
There should be a couple of weight classes and a good amount of rules
The goal is to make the opponent tap out with legal locks bars chokes and more
By Jeffrey Koelewijn
A fighting sport derived from ancient Greek wrestling also held at the Olympic games
There should be a couple of weight classes and a good amount of rules
The goal is to make the opponent tap out with legal locks bars chokes and more
By Jeffrey Koelewijn
Strongman wrestling
Strongman wrestling
A competition of brute force and tactic
The fighter wins by pushing the opponent out of the ring or square
And there should be a couple of weight classes
By Jeffrey Koelewijn
A competition of brute force and tactic
The fighter wins by pushing the opponent out of the ring or square
And there should be a couple of weight classes
By Jeffrey Koelewijn
donderdag 8 januari 2015
Shot put handbook - notebook 2 by JJefArt
Shot put handbook - notebook 2 by JJefArt
Written by: Jeffrey Koelewijn
From South-Holland
You can also train technique without holding the implement
You can also train technique without making the throw
-By stopping in the powerstance
-By just stopping before making the throw
-If you do make the throw without holding an implement I'd advice not to do the throw to hard
or too violent
In the powerstance while making the throw work up against the non throwing arm
and turn the body by using the feet and really push against the ground
Phases of the rotational shot put:
There are six key movements of the discus throw:
The wind up, move in rhythm, balance, right leg engine(left swing-kick), orbit, and delivery.
Rotational:
-Wind up:
Facing the non throwing direction Stand in the back of the ring.
with your feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise
Weight is on your right foot, the left heel is off the ground.
-After the wind up:
Begin rotating the shoulders in the direction of the throw
after this weight is shifted to the left foot,
Then the right foot is lifted off the ground and swinged around the left.
Pivot on the ball of the left foot.
Just before the right foot lands in the center of the ring, push off with the left foot.
Pivot on your right foot, swinging the left leg to the front of the ring.
Your left foot should land outside of the right foot.
Assume the power position and throw the shot.
Extra:
The shot put rotational has a liniear path combined with a one and a half rotation
Interesting way of training:
For the glide:
3x doing the push off and kick towards the powerstance without throwing
1x doing the push off and kick towards the powarstance with throwing
3x getting in to the powerstance correctly without throwing
1x getting in to the powerstance correctly with throwing
3x doing the throw correctly in terms of working up against the non throwing arm and the turning
of the boy by using the feet without throwing
1x doing the throw correctly in terms of working up against the non throwing arm and the turning
of the body by using the feet with throwing
For the rotational:
3x doing the wind up without throwing
1x doing the wind up and throwing
3x doing the leg swing-kick without throwing
1x doing the leg swing-kick with throwing
3x getting in to the powerstance without throwing
1x getting in to the powerstance with making the throw
Also take enough rest between each other, just a bit of an interval
This can be changed up with many other things like:
left arm use, Doing the triple extension correctly
and having the right highest and lowest points of the throwing arm elbow
in terms of non throwing and throwing direction and many more things can
be trained this way
If you don't have a trainer (When you have a trainer you can also film yourself)
And if you have some filming equipment and a camera standerd or some one to film you
It can be usefull to film yourself
-First check if it is okay to film yourself on the field
You can watch and measure all kinds of things like:
With the rotational:
The wind up
The leg swing-kick
Glide:
The push off
The leg kick
With both the rotational and the glide:
If you get in to the powerstance correctly
Throwing angle
-You can put a triangle ruler against the computer screen and measure the angle of the arm
Though you can damage the computer screen this way
Non throwing arm use
Knee angles
-Can again be measured with a triangle ruler
Head movement
Chin angle while throwing
And you can also clock your technique time
-Slow motion software can increase the clocking acuracy
According to the information you get from your own video you can
do the interesting way of training on those points
Note that if you are a left handed thrower you rotate clockwise,
you make the leg swing-kick with the left leg while pivotting on your
right foot, and in the powerstance the right leg is the blocking leg
different speeds throughout the rotational:
(1-2 makes 1 and 1 2 makes 2) ''one two-three''
1 2-3
1-2-3
Tip for technique and ring use:
You can divide the ring in four quarters
Most important explosiveness trainings with weights:
Hang power clean and Hang power snatch
The jerk
Most important explosiveness trainings:
Sprint starts
Rocket jumps and box jumps
10 meter sprint
Another speed and explosiveness training for the glide:
Do backward sprint starts
Do backward 10 meter sprints
Be carefull not to fall
Most important strength trainings:
One third and half squat
Front squat
The bench press
The front yoke walk
Normal olympic bar unracked with the front not with the back
Another strength training:
Do semi flys
The arms are partly extended
You can do it with more weight like this and it is more suited for shot put
If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training
Written by: Jeffrey Koelewijn
From South-Holland
You can also train technique without holding the implement
You can also train technique without making the throw
-By stopping in the powerstance
-By just stopping before making the throw
-If you do make the throw without holding an implement I'd advice not to do the throw to hard
or too violent
In the powerstance while making the throw work up against the non throwing arm
and turn the body by using the feet and really push against the ground
Phases of the rotational shot put:
There are six key movements of the discus throw:
The wind up, move in rhythm, balance, right leg engine(left swing-kick), orbit, and delivery.
Rotational:
-Wind up:
Facing the non throwing direction Stand in the back of the ring.
with your feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise
Weight is on your right foot, the left heel is off the ground.
-After the wind up:
Begin rotating the shoulders in the direction of the throw
after this weight is shifted to the left foot,
Then the right foot is lifted off the ground and swinged around the left.
Pivot on the ball of the left foot.
Just before the right foot lands in the center of the ring, push off with the left foot.
Pivot on your right foot, swinging the left leg to the front of the ring.
Your left foot should land outside of the right foot.
Assume the power position and throw the shot.
Extra:
The shot put rotational has a liniear path combined with a one and a half rotation
Interesting way of training:
For the glide:
3x doing the push off and kick towards the powerstance without throwing
1x doing the push off and kick towards the powarstance with throwing
3x getting in to the powerstance correctly without throwing
1x getting in to the powerstance correctly with throwing
3x doing the throw correctly in terms of working up against the non throwing arm and the turning
of the boy by using the feet without throwing
1x doing the throw correctly in terms of working up against the non throwing arm and the turning
of the body by using the feet with throwing
For the rotational:
3x doing the wind up without throwing
1x doing the wind up and throwing
3x doing the leg swing-kick without throwing
1x doing the leg swing-kick with throwing
3x getting in to the powerstance without throwing
1x getting in to the powerstance with making the throw
Also take enough rest between each other, just a bit of an interval
This can be changed up with many other things like:
left arm use, Doing the triple extension correctly
and having the right highest and lowest points of the throwing arm elbow
in terms of non throwing and throwing direction and many more things can
be trained this way
If you don't have a trainer (When you have a trainer you can also film yourself)
And if you have some filming equipment and a camera standerd or some one to film you
It can be usefull to film yourself
-First check if it is okay to film yourself on the field
You can watch and measure all kinds of things like:
With the rotational:
The wind up
The leg swing-kick
Glide:
The push off
The leg kick
With both the rotational and the glide:
If you get in to the powerstance correctly
Throwing angle
-You can put a triangle ruler against the computer screen and measure the angle of the arm
Though you can damage the computer screen this way
Non throwing arm use
Knee angles
-Can again be measured with a triangle ruler
Head movement
Chin angle while throwing
And you can also clock your technique time
-Slow motion software can increase the clocking acuracy
According to the information you get from your own video you can
do the interesting way of training on those points
Note that if you are a left handed thrower you rotate clockwise,
you make the leg swing-kick with the left leg while pivotting on your
right foot, and in the powerstance the right leg is the blocking leg
different speeds throughout the rotational:
(1-2 makes 1 and 1 2 makes 2) ''one two-three''
1 2-3
1-2-3
Tip for technique and ring use:
You can divide the ring in four quarters
Most important explosiveness trainings with weights:
Hang power clean and Hang power snatch
The jerk
Most important explosiveness trainings:
Sprint starts
Rocket jumps and box jumps
10 meter sprint
Another speed and explosiveness training for the glide:
Do backward sprint starts
Do backward 10 meter sprints
Be carefull not to fall
Most important strength trainings:
One third and half squat
Front squat
The bench press
The front yoke walk
Normal olympic bar unracked with the front not with the back
Another strength training:
Do semi flys
The arms are partly extended
You can do it with more weight like this and it is more suited for shot put
If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training
Discus throw handbook - notebook 2 by JJefArt
Discus throw handbook - notebook 2 by JJefArt
Written by: Jeffrey Koelewijn
From South-Holland
You can also train technique without holding the implement
You can also train technique without making the throw
-By stopping in the powerstance
-By just stopping before making the throw
-If you do make the throw without holding an implement I'd advice not to do the throw to hard
or too violent
In the powerstance while making the throw work up against the non throwing arm
and turn the body by using the feet and really push against the ground
Keep the throwing hand as far from your body as possible throughout the throw.
Phases of the rotational discus throw:
There are six key movements of the discus throw:
The wind up, move in rhythm, balance, right leg engine(left swing-kick), orbit, and delivery.
Rotational:
-Wind up:
Facing the non throwing direction Stand in the back of the ring.
with the feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise, bringing the discus as far back as possible.
Weight is on your right foot, the left heel is off the ground.
-After the wind up:
Begin rotating the shoulders in the direction of the throw
after this weight is shifted to the left foot,
Then the right foot is lifted off the ground and swinged around the left.
Pivot on the ball of the left foot.
Just before the right foot lands in the center of the ring, push off with the left foot.
Pivot on your right foot, swinging the left leg to the front of the ring.
Your left foot should land outside of the right foot.
Assume the power position and throw the discus.
Extra:
The discus throw rotational has a liniear path combined with a one and a half rotation
Another way to put hold the discus for throwing.
The index and middle fingers can be placed together while evenly spacing the remaining fingers
Interesting way of training:
3x doing the wind up without throwing
1x doing the wind up and throwing
3x doing the leg swing-kick without throwing
1x doing the leg swing-kick with throwing
3x getting in to the powerstance without throwing
1x getting in to the powerstance with making the throw
Also take enough rest between each other, just a bit of an interval
This can be changed up with many other things like:
left arm use, Doing the triple extension correctly
and having the right highest and lowest points of the discus
in terms of non throwing and throwing direction and many more things
can be trained this way
If you don't have a trainer (When you have a trainer you can also film yourself)
And if you have some filming equipment and a camera standerd or some one to film you
It can be usefull to film yourself
-First check if it is okay to film yourself on the field
You can watch and measure all kinds of things like:
The wind up
The leg swing-kick
If you get in to the powerstance correctly
Throwing angle
-You can put a triangle ruler against the computer screen and measure the angle of the arm
Though you can damage the computer screen this way
Non throwing arm use
Knee angles
-Can again be measured with a triangle ruler
Head movement
Chin angle while throwing
And you can also clock your technique time
-Slow motion software can increase the clocking acuracy
According to the information you get from your own video you can
do the interesting way of training on those points
Note that if you are a left handed thrower you rotate clockwise,
you make the leg swing-kick with the left leg while pivotting on your
right foot, and in the powerstance the right leg is the blocking leg
different speeds throughout the rotational:
(1-2 makes 1 and 1 2 makes 2) ''one two-three''
1 2-3
1-2-3
Tip for technique and ring use:
You can divide the ring in four quarters
Most important explosiveness trainings with weights:
Hang power clean and Hang power snatch
The jerk
Most important explosiveness trainings:
Sprint starts
Rocket jumps and box jumps
10 meter sprint
Another speed and explosiveness training for the glide:
Do backward sprint starts
Do backward 10 meter sprints
Be carefull not to fall
Most important strength trainings:
One third and half squat
Front squat
The bench press
The front yoke walk
Normal olympic bar unracked with the front not with the back
Another strength training:
Do full flys
With the arms fully, almost fully extended
If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training
Written by: Jeffrey Koelewijn
From South-Holland
You can also train technique without holding the implement
You can also train technique without making the throw
-By stopping in the powerstance
-By just stopping before making the throw
-If you do make the throw without holding an implement I'd advice not to do the throw to hard
or too violent
In the powerstance while making the throw work up against the non throwing arm
and turn the body by using the feet and really push against the ground
Keep the throwing hand as far from your body as possible throughout the throw.
Phases of the rotational discus throw:
There are six key movements of the discus throw:
The wind up, move in rhythm, balance, right leg engine(left swing-kick), orbit, and delivery.
Rotational:
-Wind up:
Facing the non throwing direction Stand in the back of the ring.
with the feet wider than shoulder-width apart and the knees and waist slightly bent.
The torso is rotated clockwise, bringing the discus as far back as possible.
Weight is on your right foot, the left heel is off the ground.
-After the wind up:
Begin rotating the shoulders in the direction of the throw
after this weight is shifted to the left foot,
Then the right foot is lifted off the ground and swinged around the left.
Pivot on the ball of the left foot.
Just before the right foot lands in the center of the ring, push off with the left foot.
Pivot on your right foot, swinging the left leg to the front of the ring.
Your left foot should land outside of the right foot.
Assume the power position and throw the discus.
Extra:
The discus throw rotational has a liniear path combined with a one and a half rotation
Another way to put hold the discus for throwing.
The index and middle fingers can be placed together while evenly spacing the remaining fingers
Interesting way of training:
3x doing the wind up without throwing
1x doing the wind up and throwing
3x doing the leg swing-kick without throwing
1x doing the leg swing-kick with throwing
3x getting in to the powerstance without throwing
1x getting in to the powerstance with making the throw
Also take enough rest between each other, just a bit of an interval
This can be changed up with many other things like:
left arm use, Doing the triple extension correctly
and having the right highest and lowest points of the discus
in terms of non throwing and throwing direction and many more things
can be trained this way
If you don't have a trainer (When you have a trainer you can also film yourself)
And if you have some filming equipment and a camera standerd or some one to film you
It can be usefull to film yourself
-First check if it is okay to film yourself on the field
You can watch and measure all kinds of things like:
The wind up
The leg swing-kick
If you get in to the powerstance correctly
Throwing angle
-You can put a triangle ruler against the computer screen and measure the angle of the arm
Though you can damage the computer screen this way
Non throwing arm use
Knee angles
-Can again be measured with a triangle ruler
Head movement
Chin angle while throwing
And you can also clock your technique time
-Slow motion software can increase the clocking acuracy
According to the information you get from your own video you can
do the interesting way of training on those points
Note that if you are a left handed thrower you rotate clockwise,
you make the leg swing-kick with the left leg while pivotting on your
right foot, and in the powerstance the right leg is the blocking leg
different speeds throughout the rotational:
(1-2 makes 1 and 1 2 makes 2) ''one two-three''
1 2-3
1-2-3
Tip for technique and ring use:
You can divide the ring in four quarters
Most important explosiveness trainings with weights:
Hang power clean and Hang power snatch
The jerk
Most important explosiveness trainings:
Sprint starts
Rocket jumps and box jumps
10 meter sprint
Another speed and explosiveness training for the glide:
Do backward sprint starts
Do backward 10 meter sprints
Be carefull not to fall
Most important strength trainings:
One third and half squat
Front squat
The bench press
The front yoke walk
Normal olympic bar unracked with the front not with the back
Another strength training:
Do full flys
With the arms fully, almost fully extended
If you can't throw regurarly you can also do a lot of technique training and a lot of
explosiveness and power training
zaterdag 3 januari 2015
shot put handbook - notebook by JJefArt
Shot put handbook-notebook
Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
The shot put circle also has a block normally made out of wood
but sometimes made out of plastic which is mostly less good.
The circle is normally made out of concrete with a metal ring
but a very few rings are made out of wood.
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Go from low or medium low and bend(bend knees) to high and extended
If you start pretty low do squats to increase upward power
Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend a little to quite a lot
and while throwing extends again
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Throwing angles:
The throwing angle should be around a 35 degree to a 45 degree angle
Using the right angle can result in further throws
Chin angles:
Don't look down while throwing
-Looking down while throwing will disrupt
the kinetic chain
The chin should have a slight upward angle when the throw is made
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Tip: Do stability exercises
Especially with the glide
Get comfortable in the glide begin stance
With and without the implement
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
An interesting way of training:
Focus on;
Balancing
The push off
The kicking or swaying motion
Getting in to the powerstance
The throw
And combine all of these
A glide technique:
While gliding thrust the left elbow or non throwing arm elbow
backwards and after that back to in front of the body again
asuming a powerstance
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Some shot putters block against the blocking block in the circle
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm, elbow positions throughout the throw
With the rotational the elbow is lifted slightly by bending
the body while going to the throwing direction just before the power stance is taken
where the elbow goes to a lower position again
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
And combine all of these
Check out the biomechanics of the shot put
IMG_6219
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand.
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Shot put world records:
Outdoor: 23.12 m
Indoor : 22.66 m
Both done with the rotational style
The furthest indoor glide throw is 22.24 m
The furthest outdoor glide throw is 23.06 m
Technique times of professional shot putters:
The time starts right after the wind up until the implement
leaves the hand
Gliders:
around 0.75 seconds to 0.90 seconds
Rotational shot putters:
around 1.15 to 1.45 seconds
Good technique a lot of explosive power and good and fast speed equals a far throw
Muscle memory also plays an important role
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Hang power cleans
Hang power snatches
Jerks
Heel raises
Front yoke walk
Very good for the upper body
The bar is hold on the front not on the back
I'd advice to start with low weights
Lunges
With very low weights
Plate twists
Don't throw the plate that's another exercise
Arm holds
Hold a plate in front of the body with extended arms
Hold two dumbells side ways at shoulder height with extended arms
Do box jumps and rocket jumps without weights
A weight vest could be worn though
Do sprint starts
Especially for the glide for a better and faster start
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Tip:
Also do flexebility training
Do leg flexebility training for the glide
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
Throw as explosive as possible with good technique
And enjoy throwing
Written by: Jeffrey Koelewijn from Holland
Males throw with a 7.26 kilogram shot
And females with a 4 kilogram shot
The shot put circle is 2.135 metres (7.00 ft) in diameter
Shot putters should try and stay in the ring when throwing
The shot put circle also has a block normally made out of wood
but sometimes made out of plastic which is mostly less good.
The circle is normally made out of concrete with a metal ring
but a very few rings are made out of wood.
Before starting I'd advice to do a good warm up
It's best to use throwing shoes when throwing
As it's a lot better for the knees and ankles
as it makes moving around on the balls of the feet
a lot easier and smoother
Placing the shot:
The shot put should be placed on the fingers
The shot is placed in the neck against the jaw or a little
bit behind against the jaw
Be carefull not to make too much throws per training
12 to 18 throws should be enough and reduces the chance of injuries
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest
And 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
A good throw is made doing the triple extension
Extending the feet, knees and hip
To create a kinetic chain together with the twisting of the upper
body and the use of the shoulders and the arm
The upper body should be strong enough to support the chain
and add aditional power
Most power comes from the legs and hip
Go from low or medium low and bend(bend knees) to high and extended
If you start pretty low do squats to increase upward power
Block with the left leg:
A good block equals a better throw
Work up against the blocking leg
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend a little to quite a lot
and while throwing extends again
Use weightshifting (that's why 70-80 percent of the weight is on the back leg)
for even further throws
Throwing angles:
The throwing angle should be around a 35 degree to a 45 degree angle
Using the right angle can result in further throws
Chin angles:
Don't look down while throwing
-Looking down while throwing will disrupt
the kinetic chain
The chin should have a slight upward angle when the throw is made
Inverted C:
The body creates somewhat of what is called an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored produced and released this way
The glide:
Starting at the beginning of the ring
While facing the non throwing direction one leg is lifted of the floor
the body is bend, the knee is bend and one knee bend
And then a glide motion is made to the other side of the circle
asuming a power stance
first the standing leg pushes of while the other leg than makes
a kicking or a swaying motion backwards
Some people make a small hopping motion without leaving the ground before starting the glide
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Most gliders place the shot a little bit more forward against the jaw
then rotational shot putters do
Tip: Do stability exercises
Especially with the glide
Get comfortable in the glide begin stance
With and without the implement
A good glide training is hopping along a line in the glide starting
position with one leg of the floor and a bend body
Another good training is standing in the beginning position and
putting the non standing leg towards the other side of the circle
and then pulling back the other leg towards a power stance
An interesting way of training:
Focus on;
Balancing
The push off
The kicking or swaying motion
Getting in to the powerstance
The throw
And combine all of these
A glide technique:
While gliding thrust the left elbow or non throwing arm elbow
backwards and after that back to in front of the body again
asuming a powerstance
The rotational:
-It's hard to explain the rotational in words it's probably best to just
watch a shot put video
Is mostly learned by first doing a semi rotation
The rotational starts by doing a twist up or wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end a somewhat kneeing motion is made
Then there's a short air time
Then the right foot is placed an the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force
Most rotational shot putters place the shot somewhat more backward against the jaw
then gliders do
Foot placements in the beginning of the throw:
With the rotational shot put:
IMG_6214
A good active left foot and leg while doing the rotational can result in further throws
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Fixed feet release almost never happens in shot put
Some shot putters block against the blocking block in the circle
Pivot drills:
First get used to standing on the balls of the feet
Is done by pivotting on the balls of the feet
while rotating
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm, elbow positions throughout the throw
With the rotational the elbow is lifted slightly by bending
the body while going to the throwing direction just before the power stance is taken
where the elbow goes to a lower position again
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
And combine all of these
Check out the biomechanics of the shot put
IMG_6219
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul
Walk out of the ring to the non throwing direction
Warming up with the shot:
Throw the shot from the right or left hand to the other hand
at around hips or slightly lower than hips height
This can also be done behind the back the shot than circles
around the body by throwing it from one hand to another
You can also throw the shot from one hand to another by lifting
the leg up and throwing it from under the leg to the other hand.
Another thing is just holding the shot while the shot is facing down
this requires a lot of finger strenght
Another fun thing to do is catch the shot after doing one full circle
around the shot with the hand
Be carefull the shot doesn't hit the hand
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosiveness training
Trainings like weightlifting and short sprinting can be done
to develop strength power and explosiveness
Shot put world records:
Outdoor: 23.12 m
Indoor : 22.66 m
Both done with the rotational style
The furthest indoor glide throw is 22.24 m
The furthest outdoor glide throw is 23.06 m
Technique times of professional shot putters:
The time starts right after the wind up until the implement
leaves the hand
Gliders:
around 0.75 seconds to 0.90 seconds
Rotational shot putters:
around 1.15 to 1.45 seconds
Good technique a lot of explosive power and good and fast speed equals a far throw
Muscle memory also plays an important role
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Hang power cleans
Hang power snatches
Jerks
Heel raises
Front yoke walk
Very good for the upper body
The bar is hold on the front not on the back
I'd advice to start with low weights
Lunges
With very low weights
Plate twists
Don't throw the plate that's another exercise
Arm holds
Hold a plate in front of the body with extended arms
Hold two dumbells side ways at shoulder height with extended arms
Do box jumps and rocket jumps without weights
A weight vest could be worn though
Do sprint starts
Especially for the glide for a better and faster start
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork
Tip:
Also do flexebility training
Do leg flexebility training for the glide
Fun to know:
There's a cartwheel shot put style but it is very
dangerous and in competition normally ruled as a foul
Throw as explosive as possible with good technique
And enjoy throwing
maandag 17 november 2014
Discus throw handbook - notebook
Discus throw handbook - notebook by JJefArt
Written by: Jeffrey Koelewijn from the Netherlands
Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus
Note that males and females below the age of 19 throw with lighter weights
The discus circle is 2.5 m in diameter
The two kilogram or 4.4 lb discus has a diameter of 0.219 m
the one kilogram or 2.2 lb discus has a diameter of 0.180 m
Before starting I'd advice to do a good warm up.
I'd advice to do some warm up throws to.
It's best to use throwing shoes when throwing
as it's a lot better for the knees and ankles
and it makes moving around on the balls of the feet
a lot easier and smoother.
Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.
The discus Should be placed on the last part of the fingers.
Make sure the discus leaves the hand finger after finger.
The pointing finger is the last finger to have touched the discus.
Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
so the tension does not dissapear
And use this tension while making the throw
Throwing angles:
The throwing angle should be between a 35 degree to a 45 degree angle
Using the right angle can result in further throws.
Chin angles:
Don't look down while doing the rotational or while throwing.
The chin should be up slightly when making the throw.
-Looking down while throwing also disrupts the kinetic chain
and makes the inverted c less usefull
Go from low or medium low, to high and extended.
If you start pretty low do squats to increase upward power.
Foot placements in the beginning of the throw:
IMG_6214
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Block with the left leg:
A good block equals a better throw.
Work up, push against the blocking leg.
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend, or bend a little
and while throwing extends again
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind.
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest, seen from
above.
Between 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and between 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body.
A good throw is made doing the triple extension
Using and extending the feet, legs-knees and hips to create a kinetic chain.
The turning and twisting of the body and the use of the arms make the kinetic chain
complete and add aditional power.
The upper body should be strong enough to support the chain
and add aditional power.
The power for a good throw comes from the ground.
Use weightshifting (that's why between 70-80 percent of the weight is on the back leg)
for even further throws.
Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing.
Always make sure the throwing area is safe.
Semi rotational or greek method:
A semi rotational.
The greek method starts with a twist up then the left foot is placed backward to
create a power stance.
Rotational:
-This is hard to explain in text
-You can also just watch a discus throw video on a website
The rotational starts by doing a wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it.
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end and normally a somewhat sideways kneeing motion is made
Then there's a short air time
Then the right foot is placed and the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force.
A good and active left foot and leg can result in further throws
Pivot drills:
First get used to standing on the balls of the feet.
Pivot drills are done by pivotting on the balls of the feet
while rotating.
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720 degrees.
You can do this with and without the discus
Tip: Do stability exercises
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
For active release throwers who rotate pretty much after the throw could do 360 rotational jumps
Inverted C:
The body creates somewhat of an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored, produced and released this way
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-
And combine afterwards.
long stick exercise:
Use a long stick of around 2 metres
held up behind the bck with two arms just below shoulder height
or around the middle of the back.
To learn better discus throwing technique;
Do rotationals, semi rotationals and power stance to throw technique
drills
-Rather not make violent movements while doing this exercise
Use a towel in the throwing hand to do rotationals semi rotationals
and powerstance to throw technique drills.
A traffic cone can also be used.
-Rather not make violent movements while doing this exercise
Hold the discus with extended arms and do 4 to 8 circles for example
Spinning around like this will help feel rotational
forces.
And be carefull not to fall after spinning in circles
Throwing with heavier and lighter weights once in a while can be effective.
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork.
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul.
Walk out of the ring to the non throwing direction.
Tip:
Check the biomechanics of the discus throw.
Discus throw highest and lowest points of the discus throughout the throw.
IMG_6172
Myotatic reflex of the chest muscles
By winding up at the beginning tension is increased on the chest and side area
this is used and released while throwing
The non throwing hand can also be used to increase the myotatic reflex.
The non throwing arm can be used multiple ways and in multiple angles.
Some keep their throwing arm almost extended to a 90 degree angle
others have the arm almost completely bend.
While throwing some people go from a 90 degree angle to an almost completely
bend arm.
Arms wingspan with discus throw:
A long wingspan is something you have or you don't
Having a long arms wingspan can result in further throws
As the distance the discus travels in circles becomes longer
During the rotational
Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
and catched around the way you threw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.
Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly higher or lower
catch, hold and throw like the discus is thrown
This can also be done behind the body
Discus flips:
The discus makes a flipping motion and is catched again
don't throw it up to high
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosivenes training
Trainings like weightlifting, hang and power version and short sprinting can be done
to develop strength, power and explosiveness
Tip:
Also do flexebility training.
Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Elite, profesional rotational discus throwers:
around 1.10 seconds to 1.40 seconds technique times.
Getting these times with good technique can take a very long
time.
Good technique a lot of explosive power and good and fast speed equals a far throw.
Muscle memory also plays a role.
World records:
Discus throw world records:
Outdoor: 74.08 m
-He used the active release.
Indoor : 69.51 m
Both done with the rotational style
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Power hang cleans
Power hang snatches
Jerks
Heel raises
Front yoke walk
Very good for the upper body
The bar is hold on the front not on the back
I'd advice to start with low weights
Lunges
With very low weights
Plate twists
Don't throw the plate that's another exercise
Arm holds
Hold two dumbells side ways at shoulder height with extended arms
-use medium weights and don't do it long or to many times.
Do box jumps and rocket jumps
-A weight vest could be worn
Do sprint starts
and 20-30 metres sprints
Discus throwing was part of the ancient greek olympics.
Muscle fiber type IIb also called IIx
Fast twitch
Are recruited for very short duration and high intensity bursts of power
You can get an increase in this type of muscle fiber by doing very short and short
duration exercises at high intensity.
examples are:
10 to 30 metres sprints (although 60-100 will also produce these fibers)
1-3 3-6 reps rocket jumps
olympic weightlifting
-I'd advice doing hang power cleans and hang power snatches
During the whole exercise you never go below a half squat-90 degree squat,
normally even not below around a 45 degree squat
-Jerks
-1 to 3 reps squat or bench press
-Throwing (not to many throws and the right intervals)
Note that a discus throw or shot put throw technique time normally does not exceed 2 to 3 seconds.
And that the actual throw from the powerstance is done as explosive as possible.
Written by: Jeffrey Koelewijn from the Netherlands
Males throw with a 2 kilogram discus
Famales throw with a 1 kilogram discus
Note that males and females below the age of 19 throw with lighter weights
The discus circle is 2.5 m in diameter
The two kilogram or 4.4 lb discus has a diameter of 0.219 m
the one kilogram or 2.2 lb discus has a diameter of 0.180 m
Before starting I'd advice to do a good warm up.
I'd advice to do some warm up throws to.
It's best to use throwing shoes when throwing
as it's a lot better for the knees and ankles
and it makes moving around on the balls of the feet
a lot easier and smoother.
Be carefull not to make too much throws per training
12 to 20 throws should be enough and reduces the chance of injuries.
The discus Should be placed on the last part of the fingers.
Make sure the discus leaves the hand finger after finger.
The pointing finger is the last finger to have touched the discus.
Keep the throwing arm fully extended.
-Keep the throwing arm in the same position as in the last moment of the wind up
so the tension does not dissapear
And use this tension while making the throw
Throwing angles:
The throwing angle should be between a 35 degree to a 45 degree angle
Using the right angle can result in further throws.
Chin angles:
Don't look down while doing the rotational or while throwing.
The chin should be up slightly when making the throw.
-Looking down while throwing also disrupts the kinetic chain
and makes the inverted c less usefull
Go from low or medium low, to high and extended.
If you start pretty low do squats to increase upward power.
Foot placements in the beginning of the throw:
IMG_6214
Feet placement types:
Power stance phase:
Normal
Liniear
Closed duck
IMG_6213
Types of throwing:
Active release
-The feet come loose from the ground, sometimes a small jump
-just pivotting and rotating afterwards can
also be called an active release
Fixed feet release
-The feet stay fixed on the ground
Block with the left leg:
A good block equals a better throw.
Work up, push against the blocking leg.
The stick method
The leg is almost fully extended
The pole vault method
Where the leg is bend, or bend a little
and while throwing extends again
Power position or powerstance:
Asuming a powerstance
One leg in front one leg behind.
The hips and shoulders should form an x seen from above
And the toes and knee should form a line with the chest, seen from
above.
Between 70 to 80 percent of the bodyweight should be on the back leg
or the leg wich is leant on.
and between 20 to 30 percent of the weight on the front leg
The non throwing arm is held in front of the body.
A good throw is made doing the triple extension
Using and extending the feet, legs-knees and hips to create a kinetic chain.
The turning and twisting of the body and the use of the arms make the kinetic chain
complete and add aditional power.
The upper body should be strong enough to support the chain
and add aditional power.
The power for a good throw comes from the ground.
Use weightshifting (that's why between 70-80 percent of the weight is on the back leg)
for even further throws.
Tips:
It's safer for the suroundings to throw in a throwing cage
when discus throwing.
Always make sure the throwing area is safe.
Semi rotational or greek method:
A semi rotational.
The greek method starts with a twist up then the left foot is placed backward to
create a power stance.
Rotational:
-This is hard to explain in text
-You can also just watch a discus throw video on a website
The rotational starts by doing a wind up to the other side of
which you're going to move to this is to create tension
You should try and maintain this tention until the throw and use it.
Then the left foot turns in and the left arm moves to the side
Then the right foot makes a swaying or somewhat kicking motion
with on the end and normally a somewhat sideways kneeing motion is made
Then there's a short air time
Then the right foot is placed and the left foot follows as soon as possible
to come into a power stance and then the throw is made
Don't forget to use the non throwing arm to block or to create
extra rotational force.
A good and active left foot and leg can result in further throws
Pivot drills:
First get used to standing on the balls of the feet.
Pivot drills are done by pivotting on the balls of the feet
while rotating.
90 degree turns
180 degree turns
270 degree turns
360 degree turns
Some people can even do turns between 450 and 720 degrees.
You can do this with and without the discus
Tip: Do stability exercises
Powerstance pivot drills:
180 degree turns to powerstance
Backward turns
The right leg or right feet is the one that pivots
While the left leg constantly moves backward in to a powerstance
For active release throwers who rotate pretty much after the throw could do 360 rotational jumps
Inverted C:
The body creates somewhat of an inverted C while just after the power position
and the beginning of the throw
A lot of energie is stored, produced and released this way
Interesting way of training:
Focus on;
The wind up
Turning in the left foot
The throwing arm positions throughout the throw
Non throwing arm use and positions throughout the throw
Right leg swing or kick
Getting into the powerstance
The throw and the release
-
And combine afterwards.
long stick exercise:
Use a long stick of around 2 metres
held up behind the bck with two arms just below shoulder height
or around the middle of the back.
To learn better discus throwing technique;
Do rotationals, semi rotationals and power stance to throw technique
drills
-Rather not make violent movements while doing this exercise
Use a towel in the throwing hand to do rotationals semi rotationals
and powerstance to throw technique drills.
A traffic cone can also be used.
-Rather not make violent movements while doing this exercise
Hold the discus with extended arms and do 4 to 8 circles for example
Spinning around like this will help feel rotational
forces.
And be carefull not to fall after spinning in circles
Throwing with heavier and lighter weights once in a while can be effective.
Tip:
Leg agility (agility ladder for example)
and hurdle exercises can be done to improve footwork.
Tip:
In competition be carefull not to walk out of the ring to the throwing
direction as the throw will then be declared a foul.
Walk out of the ring to the non throwing direction.
Tip:
Check the biomechanics of the discus throw.
Discus throw highest and lowest points of the discus throughout the throw.
IMG_6172
Myotatic reflex of the chest muscles
By winding up at the beginning tension is increased on the chest and side area
this is used and released while throwing
The non throwing hand can also be used to increase the myotatic reflex.
The non throwing arm can be used multiple ways and in multiple angles.
Some keep their throwing arm almost extended to a 90 degree angle
others have the arm almost completely bend.
While throwing some people go from a 90 degree angle to an almost completely
bend arm.
Arms wingspan with discus throw:
A long wingspan is something you have or you don't
Having a long arms wingspan can result in further throws
As the distance the discus travels in circles becomes longer
During the rotational
Discus releases:
Throw the discus up and catch it again
Make sure the discus rotates a lot and is thrown properly
and catched around the way you threw it up in the air
Don't throw to high just around chest or head hight is enough
Catching is much easier like this and the next release can
be made soon after.
Warming up with the discus:
Discus releases
Right to left:
Throwing from one hand to the other and catch it around hips height
or slightly higher or lower
catch, hold and throw like the discus is thrown
This can also be done behind the body
Discus flips:
The discus makes a flipping motion and is catched again
don't throw it up to high
Get comfortable with the implement
Play with it
Do plyometrics like push ups and squats for overal conditioning.
Rocket jumps are also very usefull
Strength power and explosivenes training
Trainings like weightlifting, hang and power version and short sprinting can be done
to develop strength, power and explosiveness
Tip:
Also do flexebility training.
Technique times of professional discus throwers:
The time starts right after the wind up until the implement
leaves the hand
Elite, profesional rotational discus throwers:
around 1.10 seconds to 1.40 seconds technique times.
Getting these times with good technique can take a very long
time.
Good technique a lot of explosive power and good and fast speed equals a far throw.
Muscle memory also plays a role.
World records:
Discus throw world records:
Outdoor: 74.08 m
-He used the active release.
Indoor : 69.51 m
Both done with the rotational style
Specific strength training
Squats and front squats
One third squat
Half squat
Full squat (be carefull with the knees)
Bench press
Olympic weightlifting
Power hang cleans
Power hang snatches
Jerks
Heel raises
Front yoke walk
Very good for the upper body
The bar is hold on the front not on the back
I'd advice to start with low weights
Lunges
With very low weights
Plate twists
Don't throw the plate that's another exercise
Arm holds
Hold two dumbells side ways at shoulder height with extended arms
-use medium weights and don't do it long or to many times.
Do box jumps and rocket jumps
-A weight vest could be worn
Do sprint starts
and 20-30 metres sprints
Discus throwing was part of the ancient greek olympics.
Muscle fiber type IIb also called IIx
Fast twitch
Are recruited for very short duration and high intensity bursts of power
You can get an increase in this type of muscle fiber by doing very short and short
duration exercises at high intensity.
examples are:
10 to 30 metres sprints (although 60-100 will also produce these fibers)
1-3 3-6 reps rocket jumps
olympic weightlifting
-I'd advice doing hang power cleans and hang power snatches
During the whole exercise you never go below a half squat-90 degree squat,
normally even not below around a 45 degree squat
-Jerks
-1 to 3 reps squat or bench press
-Throwing (not to many throws and the right intervals)
Note that a discus throw or shot put throw technique time normally does not exceed 2 to 3 seconds.
And that the actual throw from the powerstance is done as explosive as possible.
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