THROWS

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THE THROWS

The term "throws" is a bit of a misnomer, because the are action is not a throwing action in these events. A ball is thrown with one type throwing action while T&F implements are "thrown" with a different arm action. Use of the incorrect arm action can and will cause shoulder injuries such as rotator cuff tears.

These are technical events that require the use of proper technique coupled with speed strength. The length of the flight of the implement is dependent upon the speed when it leaves the hand, the height above the ground as it leaves the hand and the angle of the flight path.

All of the following discussions are written to relate to a right handed thrower. Whenever "right" and "left" are used, a left handed thrower should reverse these.

THE BIGGEST MISTAKE

Regardless of age, the biggest mistake made by beginning throwers is that they pick up the implement and begin throwing without learning the proper technique. By doing this, they are teaching the body movements that may be incorrect. It can take up to 2000 reps to re-teach the body the correct movement. Learn the proper technique, then throw. Don't throw and then learn the technique.

SOME FUNDAMENTALS

Learn the fundamentals prior to progressing to the more complex moves.

Learn the end of the throw first and progress backwards.

Have a purpose for every throw. Don't throw just to be throwing.

Don't try to PR on every practice throw. Get the motion correct and the PR will come.

Visualize the perfect throw, then do it.

Try to end every practice session with a good throw.

Practice in all kinds of weather. Someday, you may have to compete in the rain.

THE JUMP/TURN DRILL

This is a good, explosive action plyometric drill recommended for all throwers. In addition to helping develop leg strength, it will aid in learning to rotate the body around the vertical axis, a common throw motion.

To begin, stand with both feet close together. Then, execute a double legged jump and rotate/turn through 180 degrees while in the air. Without stopping to recover, repeat the jump trying to increase the jumping distance. Do four to eight jumps, recover and repeat.

SELF PACED ACTS

(Editors Note: This is a portion of an article on the differences between "externally paced acts" such as running events and "self paced acts" such as field events. For a copy of the total article, please contact me.)

Strategies for Self Paced Acts

Readying

Think positively as to performance expectations.
Attain an optimal attitudinal-emotional state.
Attempt to do things in preparation for performance that are associated with previous best performance.
Try to attain consistency as to preparatory mechanical actions.

Imaging

Briefly picture performing the act. How it should be done and how you can do it at your best.

Visualize from the results of the act to its initiation.

Feel the intended movement.

Focusing

Concentrate intensely on one relevant feature of the situation.

Think only of this clue, which will block out all other thoughts.

Executing

Do it when you feel that you are ready.
Do not think of anything about the act itself or the possible outcome.

Evaluating

If time permits, use available feedback to adapt subsequent movement.

Assess the performance outcome and the effectiveness of each step in the routine.

Adjust any procedure next time, if necessary.

Robert N. Singer, Univ. of Florida--Proceedings of the International Track & Field Coaches Association.

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